15-12-9 reps for time of:
Thrusters
Muscle-ups
Men: 135 lb.
Women: 95 lb.
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Scaling:
This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.
Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups
Men: 115 lb.
Women: 75 lb.
Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips
Men: 45 lb.
Women: 35 lb.