Segment 1 (warmup):
3 Rounds Not for time:
:20 Static or Rocking Hollow Hold
10 each side – Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pullups or Chinups with a :02 hold at the top

Segment 2:
Overhead Squats
Work up to a heavy set of 4 for today (7 min time cap)
then,
complete a 10min EMOM: x 1-2 at the same weight

Segment 3:
For Time:
150 KB swings (Rx: 52/35 S1: 40/25 S2: 30/15)
*every 2 mins complete 1 rope climb