WOD

40 before 40

Vicki’s Birthday Chipper

For time Cap 40:

400m run/row/ski
5 muscle ups
40 hang power cleans 40/30
5 muscle ups
40 shoulder to overhead 40/30 or hspu
5 muscle ups
40 toes to bar
5 muscle ups
40 bar hop burpees
5 muscle ups
40 kb swings
5 muscle ups
40 box jump overs
5 muscle ups
40 lunge steps
5 muscle ups