Nutts

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
6 Box Step Ups
30 Jump Rope (singles, doubles, triples)

15min AMRAP
1 Round of Mary (5 HSPU, 10 Pistols, 15 Pull-ups)
1 Round of DT (12 DL, 9 HPC, 6 STOH 155/105)

CONDITIONINGOn a 30min clock:
6min Row
Rest 1min
5min Row
rest 1min
4min Row
rest 1min
3min Row
rest 1min
2min row
Rest 1min
Row 1000m afap
easy row w/ remaining time

MetCon

Class

For Time:
10 HSPU
15 Deadlifts 250/175
30 Box Jumps 30/24
50 Pull-ups
100 Wall Balls 20/14
200 Double Unders
400m Run w/ 20/14# WB