workout of the day

CrossFit

21-15-9

sumo deadlift high pull

burpees over the bar

EMOM 15'

4x clean & jerk rx 50kg/30kg

10x swing america

6x strict pull up

Calisthenics

tabata core

4xMuscle up x4 set rest 45''

6x ring pull up

12x push up archer x3 set rest 45''

6x tiger bar

10x wide push up // //

6x pull up dx-sx

12x push up diamond // //

30''x handstand casetta

30''x frog x3 rnd rest 30''

30''x pancia al muro