Workout of the day

CROSSFIT

tabata core

sit up + back extension

5 round for time

30 x d.u.

5 x power clean rx 50 / 30 kg

10 x pistols

5 rnd for time

100 m run

5 x overhead squat rx 40 / 25 kg

10 x push up hand release

CALISTHENICS

r1 r2 r3

pull up dar / ring 40 20 30

dip bar / ring 50 30 40

push up 60 40 50

knees to elbows 15 15 15

alternated grip