Be sure to vote for the new t-shirt design. See the whiteboard at the box.
Warm-up: Row 5 min. Iron Scap, 2 Rounds of 10 each AH swings, Banded Thrusters, 1/2 Kneeling KB Bottoms Up Press. Dynamic Press.
Strength: Thrusters
3 Thrusters EMOM for 5 min.
Build to WOD weight.
3 Position Clean and Jerk
2 Reps EMOM for 7 min.
Build to WOD weight
WOD: CRAZY COUPLET
2.5 min. AMRAP
Couplet 1
Thrusters 135/95 Pull-ups
3-3, 6-6, 9-9, 12-12, 15-15, etc.
Rest 30 sec.
2.5 min. AMRAP
Couplet 2
Clean and Jerk 135/95 T2B
Start 3 Reps higher than you finished couplet 1 and reduce reps by 3 each round.
If you get all reps finished start back up at 3 reps of Clean and Jerk then 3 reps of T2B.
RX and Scaled Weights
30-34 135/95, 95/65
35-39 135/95, 95/65
40-44 115/75, 75/45
45-49 115/75, 75/45
50-54 95/65, 75/45
55-59 95/65, 75/45
60-64 75/45, 65/35
65+ 75/45, 65/35
Icing: Tabata Dead hang/Plank