No Ka’ oi

For time Friday

August 4, 2022

For Time:
12 Ring Muscle Up
21 Calorie Bike
9 Ring Muscle Up
15 Calorie Bike
6 Ring Muscle Up
9 Calorie Bike
Goal: Sub 10 min

Cool down

2-3 Rounds For Quality:
7 Strict Hanging Knee Raise
5 Strict Hanging Leg Raise
3 Strict Toes to Bar
:30 sec Forearm Plank
-Rest as needed between sets