WOD
3 Rounds for Total Reps:
3:00 Rope Climbs
3:00 Burpees
3:00 Row (Calories)

Accessory Work
Lateral Delt Raise
1 x 15
0:15 Rest
1 x Near Failure
0:15 Rest
1 x Near Failure

1RM Strict Press

WOD
5 Rounds For Time:
10 Handstand Pushups
20 Mountain Climbers
30 Butterfly Sit-Ups

TIMECAP: 20:00

Skill Work
Rope Climb Development

(1) Teach the S-Hook and J-Hook
Then, athletes spend 10 minutes practicing one of the following, listed from lowest to highest proficiency:

(1) Lying-to-Standing Rope Climb
(2) Feet Elevated Lying-to-Standing Rope Climb
(3) Partial Rope Climb (rope climb, using legs, part way up the rope)
(4) Rope Climb
(5) Legless Rope Climb

WOD
AMRAP 18:
8 Power Cleans 135#/85#
40 Double Unders

@ 0:00, 6:00, and 12:00, Echo Bike 1000m/800m.

Each time you come back to the AMRAP from the bike, pick up where you left off.

Strength
1RM Deadlift

Note: We are starting a new cycle today. This is for our starting point.

WOD
"The Felix 2k"

4 Rounds For Time:
8 Thrusters, 135#/85#
10 Bar Facing Burpees
12 Pullups
500m Row

For the next 6 weeks, we'll be training for, and retesting, this workout!

TIMECAP: 20:00

Felix will be closed on Monday, but we look forward to seeing you all in class tomorrow.