CrossFit
AMRAP 12'
5x ring/bar Muscle up o kipping pull up
7x thruster rx 40kg/25kg
9x high pull kett.
11x squat jump
AMRAP 12'
10x cal o 30x j.j.
10x muscle snatch rx 40kg/25kg
10x kipping dip ring/bar
1x rope climb
Calisthenics
tabata core
12-10-8-6 x pull up + push up
12-10-8-6 x dip bar/ring + handstand push up
12-10-8-6 x dip 2 box + pull up reverse
30'' x frog x3 rest: 30''
30''x hand 3 appoggi // //
30''x handstand // //
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