CrossFit

12'AMRAP

3x muscle snatch

6x clean & jerk

9x pull up

12 toes to bar

EMOM15'

10x america swing

10x wall ball

10 x push up

CALISTHENICS

Hollow position 1' + l-sit 30''              x5 rec1'

pull up        40|5|30|5|20|5

dip               50|5|40|5|30|5

push up      50|5|40|5|30|5      

 *Set da 5 NOREC