8.3.23 WOD

2 rounds:
:20 Sec Bike
:20 Sec Row
3 Scap Pull Ups
:10 Sec Hollow Body Hold

Then…
For Time:

40/32 Cal Row
40 Bench triceps dips
40/30 Cal Bike
40 Walking Lunges
10/7 Strict Chin Ups
—
30/20 Cal Row
30 Bench triceps dips
30/20 Cal Bike
30 Walking Lunges
10/7 Strict Chin Ups
—
20/15 Cal Row
20 Bench triceps dips
20/15 Cal Bike
20 Walking Lunges
10/7 Strict Chin Ups
Move at 60-70% but focus on conversational pace.
Use a band to modify strict chin ups, or do inverted bb rows, or ring rows (you can elevate feet if able)