Warm-up:
300m Run
6 Push-up to Spiderman
15 Air Squat@2211
30sec Hang from Bar w/ hollow body

EMOM x 12
1) Strict T2B/Candlestick @3111 x 4-6 reps
2) Rope Climb x 1-3
3) Hollow Hold x 45sec
4) Squat Therapy x 45sec

Workout of the Day
20min AMRAP
10 Strict Chin-up with HOLLOW body
20 Tuck-up
30 Russian KBS (53/35)
400m Run

Rx+ V-ups and 70/53