weighted pull ups 2-2-2-2-2-2-2 max strict pull ups x 3         1 k row 30 push jerks 60/40 10 muscle ups

3 rounds for time of: 30 Wallball (20lbs/14lbs) 30 Hang squat snatches (75lbs/45lbs)   CrossFit Games 2009 ''The Couplet'' page

emom 10 5 power clean   ''Power Elizabeth'' 21/15/9 Power clean 60/40kg ring dips

1 RM Thruster   amrap 15' 5 wall climbs 10 pull ups 15 box jumps

Partner wod 2 K row 100 hand stand push ups 80 toes to bar 60 hang power clean 100/60kg  

  2-2-2-2-2-2-2-2-2-2 Choose one of Bench press or Back Squat or Dead Lift JUST ONE!!!!!   3 rounds 20 medball clean 20/14 lbs 20 pull ups    

EMOM 10' 5 POWER CLEAN   1' MAX CAL ROW 1' MAX PUSH PRESS 40/30 KG 1' MAX BALL SLAMS 20/15 KG 1' REST 4 ROUNDS   SCORE IS TOTAL REPS

amrap 20' 5 Front squat 70/50 kg 10 ring push ups 30 double unders  

4x500 mt row rest 3' btw   "Isabel" 30 snatch 60/40kg

Push Press or Front squat 3-3-3-3-3 (get familiar with the racks ;))   10/1 Deadlift 100/70 kg + 10 pull ups each round (get familiar with the new pull up bars ;))