workout of the day

CrossFit

AMRAP 9'

12x cal/ 24x du

10x swing america

8x wall ball rx9kg/6kg

6x clean ball rx9kg/6kg

AMRAP 12'

2-4-6-8-10-12-ecc...

ring pull up

power clean & jerk rx50kg/ 30kg

CALISTHENICS

skill day

tabata core

skill Ring Muscle up

4x pull up

8x push up x4 rest:45''

4x bar dip

8x french press // //

4x tiger bar

8x handstand push up (casetta) // //