A little practise of cycling reps with 2 gymnastics movements. Then a longer than usual metcon involving run, row and bike.

GYMNASTICS

EMOM 12 (6 Rounds each )

Odd :  :30 Handstand Push Up Progressions

Even :  :30 Kipping Pull Up Progressions

WOD

” Triple Threat ”

On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*