Workout of the day

CROSSFIT

3 rnd for time

100 m run / 100 m row - bike

8 x t2b

2 rnd for time

50 x air squat

40 x push up

30 x power clean rx 40 / 25 kg

20 x box jump

CALISTHENICS

core mix

6 x pull up

20'' x push up isom x 4

10 x push up

20'' x pull up isom x 4 rec ( 1 ) 45'' rec ( 2 ) 1'30''

8 x dip bar / ring

15'' x pull up rev isom x 4

10 x curl anelli

10 x french press x 3