workout of the day

CrossFit

Emom 15'

3x snatch 40 /25 kg

6x ring pull up

9x high pull kettlebell

3 RND for time

10x toes to bar

10x lunges front 40/25 kg

1x rope climb/ pegboard

Calisthenics

tabata core mix

30'' x Handstand 3 appoggi

30''x frog position x3 set rec 30''

6x Archer pull up

6x narrow pull up a L // //

6x dip ring

12x french press // //

4+4 one arm push up

12x archer push up // //

30'' x front lever tuck ring // //