workout of the day

CrossFit

3 For Time: (scaled 2rnd for time) 30/20 cal 30 Thrusters @50/30 30 Dip bar/ring (scaled push up diamond)

Accessory Work

5 Rds 1 min Handstand Hold 1 min Plank Hold (elbows) * Rest as needed b/t rds *

CALISTHENICS

h.p. 1' x 4 rest 30'' dragon flag 6 x 4

pull up / ring 6 x 3 dip bar / ring 6 x 3 rest 30'' push up 12 x 3

pistols 12x3

air squat 15x3

pull down 6 x 3 tuck front lever 20'' x 4 one leg front lever 20'' x 4 front lever negativa da candela 5 x 4 rec 45'' front lever max '' x 3