Alt EMOM 8 mins: Renegade Rows and Hollow Holds

Every 1 min for 8 mins, alternating between: 8/8 Renegade Rows Hollow Hold, 20:20

plus 20 sec bar hang with hollow hold

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AMRAP 20 mins: Strict Pull-ups, Hand Release Push-ups and Assault Bike Calories

Complete as many rounds as possible in 20 mins of: 5/5 Strict Pull-ups 10/10 Hand Release Push-ups 15/12 Assault Bike Calories

you can sub chest to bar for strict pull-ups

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