WOD
Every 5:00 x 5:
6 Front Squats
6/4 Muscle-Ups
1000m/800m Echo Bike

Strength
Deadlift
5-5-5, then 90% x 2 reps from failure x 1

WOD
AMRAP 10:
4 Hang Squat Snatch, 115#/75#
24 Double Unders

WOD
Push Press/Drag Through/Sit-Up/Bike or Row

AMRAP 25:
5 Single Arm Push Press/side
10 Drag Throughs, alternating
15 Butterfly Sit-Ups
40/30 Calorie Echo Bike OR Row

Strength
Bench Press
5-5-5, then 90% x 2 reps from failure x 1

WOD
Pullup/Pushup/Squat/Row

EMOM 20, alternating:
a) 5 Pullups + 10 Pushups + 15 Squats
b) Row

Strength / Skill
Hang Snatch
2-2-2, 2x2

If you are new to our community within the last 30 days, this is a wonderful day to learn and in turn work on your snatch. Don't worry about the 2-2-2, today is your day to learn and work on your form.

Notes
Build over the first three sets to a tough double. Then reduce load by 5% for two more sets.

WOD
"Grace"

For Time:
30 Clean & Jerks, 135#/95#

Additionally, if you are new to Felix:
Mini Grace
3 rounds of
10 Clean & Jerk,
7 Burpees
5 Cals on bike

Today is a wonderful day to keep things light and work on your form.

TIMECAP: 10:00