Workout of the day

CROSSFIT
amrap 12'
10 x cal
8 x box jump
8 x wall ball rx 9 / 6 kg
8 x push press dumbbells
amrap 12'
200 m run
8 x ttb
8 x front rack lunges rx 50 / 25 kg
8 x kipping ring pull up
CALISTHENICS
30'' x hollow position + 30'' x oscillazioni
30'' x hollow position gambe larghe + 30'' x oscillazione x 3 rec 30''
pull up one arm 6 x 4
wide pull up 6 x 3
ring pull up 6 x 3
bulgarian dip / dip ring 6 x 4 rec 40''
dip bar 6 x 3
dip 2 box 8 x 3
push up one arm 10 x 4
wide push up 10 x 3
push up 10 x 3