WOD

CrossFit

Strength/Skill:

A1) 4×8-12 Heavy KB RDLs
A2) 4×10-15s HS Hold Negative + 5-10 Pushups
Rest 2 Minutes

Followed By:

Teams of 3:
300 DB Power Snatches 50/35
Partner A Static Deadlift Hold 225/155
Partner B Static HS hold.
Partner C Alternating DB Power Snatch

Phoenix Fit

Conditioning:

Four Rounds for Time:
50 Double-Unders (75 single unders)
40 Push-Ups
30 Kettlebell Swings (32/24 kg)

Followed by:
Every 3:00 for 18 Min
9/6 Assault Bike Cals
15 recovery air squats