Your workout for today is:

FITNESS DAY

A)EMOM8
2 rounds of:
Minute 1 - wall squats 4secs down and up
Minute 2 - Max hollow rocks
Minute 3 - goblet squats 3sec down 3 sec pause at bottom 3 sec up
Minute 4 - Max Hang L Sit Hold

B) For time:
30 medicine-ball cleans, 9/6kg
30 ring dips
30 medicine-ball cleans, 9/6kg
30 chest-to-bar pull-ups