15 PVC PIPE PASSOVERS

EMOM x 6 MINUTES
MIN 1 - :45 Bike (EZ → Mod → Hard)
MIN 2 - : Dumbbell Bent over row, dumbbell strict press x 2

Into…

2 SETS
:15 ON/ :15 OFF
MOVT 1 - Hollow Hold
MOVT 2 - Close Grip Active Bar Hang
MOVT 3 - Ring Row

30 on/30 0ff 4 full rounds
1 - Hollow hold
2 - Ring Hold Top/bottom position 15/15
3 - Kip Swings
4 - Active Bar Hang

AMRAP x 20 MINUTES
25/20 Cal Bike - 30/25 Cal Row
5 Strict Ring Dips
30 sec OH HOLD into MAX Push Press until failure
12 Ring Rows
20 Alt V-Ups
100m Run