AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike

EMOM x 8 MINUTES
MIN 1 -- 5-8 DB Renegade Rows*
MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
*Rotate every round between 15/12 Cal Bike, 15/12 Cal Row, 200M Run.

*Athlete choice each round on Strict or C2B Pull-Ups