workout of the day

CrossFit

Metcon (Time)

21-15-9 Pull Up HSPU (scaled hspu casetta)

Weightlifting

Squat Clean & Jerk split

8-8-6-6-4-4-2-2 rest:1'

(scaled 1° cj 10-10-10-10-8-8-8-8 scaled 2° front squat 8-8-6-6-4-4-2-2)

Calisthenics

tabata core

4 x muscle up / pull up x3 rest:1'

6x pull up dx-sx //

6x reverse narrow pull up //

6x bar dip //

12x push up archer //

20x squat //

10x pistols //

30'' x handstand casetta

30'' x handstand pancia al muro x3 rest 30''

30'' x handstand 3 appoggi