WOD

CrossFit

4 Rounds: 30 MOUNTAIN CLIMB 15 Toes to Bar ring 7 hang Power clean & jerk 50kg-30kg

21-15-9: pull up push press 50kg/30kg

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