EMOM 32
8-15 Cal Row
15-20 Cal Bike
5-9 Strict Pull-Ups
:30 sec Hollow hold

Alpha – As written(you may add volume to the pull-ups
Bravo – Scale back volume of bike and pull-ups if needed
Charlie – Scale back volume of bike and pull-ups, you may use a band
Delta – Scale back row and bike volume, 8-10 ring rows, Plank