workout of the day

CrossFit

tabata

jumping rope

si up butterfly

emom 30'

6 x muscle snatch rx 40 / 25 kg

7 x strict pull up

8 x pistols

9 x high pull kett

10 x lunges overhead

CALISTHENICS

prono plank braccia tese 30'' x 3 rec 20''

dragon flag 4 x 3 rec 30''

handstnd pancia al muro 20'' x 3

handstand push up 6 x 3

muscle up 4 x 3 rec 40''

pull up wide

pull up reverse 6 x 4 rec 30''

push up 3 cambi

push up archer 10 x 4

dip bar

french press 8 x 4