CROSSFIT

SKILL SESH

3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats

(No Measure)

PINEAPPLE UPSIDE DOWN CAKE

AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike OR 19/16 Cal Row

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

SPARK

STRENGTH

E2:30M X 6
Power Clean for load:
6 X 5

NINJA TURTLES Part 1

1.) AMRAP x 10 MINUTES
10 KB Sumo Deadlift high Pull (70/53)|(53/35)
3 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
100m Run
3 Hang Power Cleans

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

NINJA TURTLES Part 2

2.) FOR TIME
40 Sumo Deadlift High Pull
12 Hang Power Cleans
400m Run
12 Hang Power Cleans

(Score is Time)