Workout of the Day

CROSSFIT
4 rnd for time
40 x jumping rope
10 x ttb
for time
30 - 20 - 10
deadlift
front squat rx 50 kg /30 kg
emom12'
6 x pull up
6 x push press
1 x rope climb
CALISTHENICS
20'' x hollow position + 10 x sit up + 20'' x hollow position x 3 rec 20''
20 x sit up + 10'' x hollow position + 10 x sit up x 3
6 x pull up
6 x pull up cerchio x 4
6 x narrow pull up
6 x dip par
6 x dip one bar x 4
6 x french press
10 x push up
10 x push up one arm x 4 rec 15 '' rec
10 x wide push up
20'' x pull up isom
20'' x dip isom x 3
20'' x push up isom
20 '' x handstand
20'' x tuck back lever x 3
20 '' x tuck planche