Workout of the day

CROSSFIT
2 rnd nft
10 x calorie
2 x snatch pull + 3 x power snatch + 4 x ohs @ 20 / 15
10 x kett swing
10 x knees push up
every 1'30'' x 8 set
2 x snatch pull + 3 x power snatch + 4 x ohs
( incrementare il carico ogni 2 set @ 55% - 60% - 65% - 70% )
( intermedio 30 / 20 kg - scaled 20 / 15 kg )
for time
50 d.u. / 100 s.u.
then:
2 rnd
50 american swing
50 burpees / push up h.r.
then:
50 d.u. / 100 s.u.
( int. 40 rep - sc. 30 rep )
CALISTHENICS
hp 30'' + 10 x oscillazioni x 4 rest 20'' dragon flag 6 x 3 rest 30''
skill rest 30''
ice cream 6 x 3 pull down 6 x 3 tuck front lever 20'' x 3 one leg front lever 10'' x 3 straddle / full front lever 10'' x 3
m.u. / pull up 6 x 4 bulgarian dip / one bar 6 x 4 rest 45'' push up archer 12 x 4
french press 10 x 3
gradoni + peso 14 x 4 rest 1'