workout of the day

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