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 //   //