A. 15 min emom
1st 20-30 sec chin over bar hold
2nd 20-30 sec hollow hold
3rd 20-30 sec arch hold

B. In pairs 15 rounds on Assault bike
30 sec work partner 1
10 sec rest to change over
30 sec work partner 2
10 sec rest to change over

While your partner works perform 1-3 x strict pull up (negatives or of your knees)