workout of the day

CrossFit

4 RND for time

10x box jump

5x clean & jerk 50kg/30kg

10x high pull ket

3 RND for time

200m x run

10x ttb

5x shoulder press 40kg/25kg

2 RND for time

10x cal oppure 50 x du

10x push up wide

10x kipping ring pull up

Calisthenics

Tabata core

20''x Isometric Human flag x3 rest 40''

30''x tenuta laterale su box // //

10x laterali alla spalliera // //

4x Muscle up x 3 rest 1'

8x Dip bar // //

4x tiger bar // //

12x push up one arm // //