Workout of the Day

CROSSFIT
warm up
2 rnd @ 20 / 15 kg
5 x dl
2 x down squat clean + 2 x hang squat clean + 2 x squat clean
5 x front squat
2 x push press + 2 x push jerk + 2 x split jerk
" complex "
2 x down squat clean + 2 x front squat + 2 x push press x 3 @ 60 %
2 x hang squat clean + 2 x front squat + 2 x push jerk x 3 @ 70 %
2 x squat clean + 2 x front squat + 2 x split jerk x 3 @ 75 %
emom 6'
5 x clean e jerk @ 60 / 40 kg
( intermediate ) @ 50 / 30 kg
( scaled ) @ 40 / 25 kg
CALISTHENICS
h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2
hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20''
dragon flag 4 x 3 rest 30''
6 x pull up + 10'' x isom + 4 x pull up x 4
6 x dip + 10'' x isom + 4 x dip x 4 rest 1'
10 x push up + 10'' x isom + 6 x push up x 4
6 x pull up dx / sx
6 x dip ring x 4 a circuito
10 x push up deficit
curl ring 10 x 3 rest 30''
pistols 12 x 5 rest 1'