Monday Metcon

A) Prime and Prep

5 min AMRAP

  • 3 E/S Walkout to Worlds Greatest stretch
  • 10 Rack assisted Cossacks
  • 20″ Pogo Jumps

B) SOLO METCON

Section A

EMOM 18
x3
Min 1) Row 40″
Min 2) Box Step Ups (Goblet) 40″
Min 3) Burpees x8-12
Min 4) V-Ups x 15-20
Min 5) DB/KB Thrusters x10
Min 6) Rest

 

Section C:

Grip and Rip (Time Cap – 9 mins)


For Time – 4 – 5 Rounds. Same weight throughout

1 Rounds = RH + LH

8 RH DB Hang Snatch
8 RH DB S2O
8 E/S RH OH DB Reverse lunge

Then repeat for LH