workout of the day

CrossFit

METCON

10 rounds for time:

2 rope climbs 6 barbell turkish get ups 45/35 8 wall ball rx 9/6kg

12 V-ups

3 rnd for time

15 t2b

15 sumo dl high pull 40/25 kg

16 bar lunges overhead 40/25 kg

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