Takakyykky 15-10-8-6

30min emom:
1) 3 ring mu
2) 2 rope climb

Lock downin jälkeen tunnustellen 👍🏻

For Time (15 Minute Time Cap):

50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups

50 feet = 15 meters

3 rounds for time of:

• 30 GHD sit-ups
• 30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
:30 on :30 off x5
db/kb/db deadlift
body builders
dumbbell hopovers
bicycles

Finisher
60 crunches
1:00 min samson

EMOM x 10

10 Kipping T2R

4 x max Weighted ring dips @25 kg DB

METCON
5k Active Recovery Row
*Every 5 Minutes complete:
30s Elbow Plank
30 Single Unders
30 X-Band Walks (15 right/15 left)

EXTRA CREDIT
5 Minutes of Global Foam Rolling
5 Minutes of Parasympathetic Breathing

Run 4400m