CrossFit

TABATA 

floor bench press

bar up floor s.g.

AMRAP 10'

1x strict pull up

1x muscle snatch rx50/35kg

2x strict pull up

2x muscle snatch rx50/35kg

3x...

3x.. 

ecc

E3MOM 12'
100m x run/ row / bike + 15x sit up + 2x rope climb/pegboard
10x burpees + 20x air squat + 10x push up wide

Accessory Work

5 Rounds
10 Single Arm Up Right Rows (L&R)
10 Single Arm Shoulder Press (L&R)

CALISTHENICS

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4    x 2 set    rec 1'

hollow position + v-up

2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2      x2 set             rec 1' 30''

pull-up + push up

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set               //

dip + french press

2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2       x2 set              //

reverse pull-up + dip one bar

10''+10'' - 15''+15'' - 10''+10''

pull up isom - push up isom