Matathon WOD
Row/Thruster/Chest-to-Bar Pullup/Deadlift

@ 0:00:
400m Row
10 Tap Swings on Pullup Bar
10 Air Squats
10 Pushups
10 Kettlebell Swings
400m Row
--This on the clock, but it's a warm-up for the upcoming four rounds.

@ 10:00:
4 Rounds, Each For Time:
500m/400m Row
10 Dumbbell Thrusters, 50#/35#
12/9 Chest-to-Bar Pullups
15 Deadlifts, 185#/125#
--Rest 3:00 Between Rounds--

TIMECAP: 45:00

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

WOD
AMRAP 10:
2 Muscle-Ups
4 Devil Press, 50#/35#
6 Box Jumps, 30"/24"

Strength / Skill
Hang Snatch
Build to max double, then 90-95%x2x2

If you are new to Felix, keep it light and stay focused on your form. Nothing crazy today, stay safe...

WOD
Every 2:00 x 10, alternating:
a) 10 Kettlebell Swings (32kg/24kg) + Row or Echo Bike remainder of 2:00
b) 10 Weighted Sit-Ups + Row or Echo Bike remainder of 2:00

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

If you are new to Felix, keep it light and stay focused on your form. Nothing crazy today, stay safe...

WOD
16:00:
8 Handstand Pushups*
8 Tripod Dumbbell Rows/side
8 Front Foot Elevated Split Squats/side

Skill Work
Kipping Technique
Spend 20:00 practicing kipping technique.

If you are new to Felix, this is a wonderful opportunity to work on your kip.

WOD
For Time:
40 Double Unders / 40 Mountain climbers on each side
30/20 Calories Echo Bike
20 Burpees
40 Double Unders / 40 Mountain climbers on each side

Rest 5:00, then repeat x 1.

TIMECAP: 20:00 (including rest)

If you are an advanced athlete, consider resting for 2 minutes and trying to complete 3 rounds within the same 20 minutes.