CROSSFIT

tabata core 

sit up + back extension 

5 round for time

30 x d.u.

5 x power clean                             rx 50 / 30 kg

10 x pistols

5 rnd for time

100 m run  

5 x overhead squat...

CROSSFIT

"HEAVY DAY"

deadlift snatch grip

4 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 

for time       t.c.   20'

600 m run

50 x thruster      rx 40 / 25 kg

30 x kipping pull up

600 m run 

CALISTHENICS

tabata core 

hollow position + superman

ttb 8 x 3

muscle up 4  x 4

...

CROSSFIT

4 round for time

10 x cal

10 x sit up ball

20 x du

amrap 12'

5 x overhead squat                      rx  40 / 25 kg

7 x kipp ring/ bar dip

9 x sumo deadlift high pull        rx 40 / 25 kg

CALISTHENIC...