Chipper Friday!!!

Wod: 30 Minute cap

30 Power snatch 115/75

75 Double unders

30 Back rack lunges 115/75

75 double unders

30 Power cleans 115/75

75 Double unders

30 Shoulder to overhead 115/75

75 Double unders

15 muscle ups (ring or bar or mix if needed)

75 Double unders

A great goal would be to get each movement in 3 sets or less and move fairly quickly through each movement. The double unders will just be annoying :) if you aren't great at double unders, scale back the reps and practice for 1-2 minutes each set then move on. If you don't have them at all, do 100 reps each set of single unders. A great modification for muscle ups would be strict pull ups, and /or ring dips or a mix of the 2. You can even practice muscle up transitions instead.  Happy Friday! Enjoy!!!