WOD

CrossFit

Strength:

A. Strict Press 4 x 3
Build to a heavy set of three

B. Push Press 6 x 3
Build to heavy set of three

Followed by:

AMRAP 15
50 Double Unders
20 DB Snatch 50/35
50 Double Unders
20/15 Cal Row
50 Double Unders
20 Burpees over erg

Phoenix Fit

Skill:
3 sets
:30 side plank (left/right)
rest :30
10 Renegade Rows
Rest :30
50′ DB front rack lunge
Rest :30

Conditioning
EMOM 10
Min 1 – 10 Russian KB Swings
Min 2 – 5/5 DB Box Step ups

Followed By:
Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike Sprints