CrossFit

Metcon (Time)

For Time:
30-25-20-15-10-5
Box Jump Over  (scaled steps)
KB Swings  
wall ball rx 9/6 kg

accessory work

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

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar           x4  rec1 30''   rec2 45''

6x pull down

8x tiger push                 //         //

6x ring pull up

4x tiger bar           //           //

3+3 one arm push up

6x french press            //    //

30''frog stand

20'' tuck planche            x3  rest: 45''

20'' loop band planche