WOD:

#pineapple express 

For Time (12 Minute Cap): 

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups (Scale to Handstand Pushups on box or Strict DB Press (Sets of 10ish)

At the 15:00….

#pineapple express 2

For Time (12 Minute Cap): 

35 GHD Sit-ups  (Scale to 21 Toes to Bar or DB Across Chest Ab Mat Sit Up)

100′ Handstand Walk  (Scale to Bear Crawl)

25 GHD Sit-ups (Scale to 15 Toes to Bar)

75′ Handstand Walk

15 GHD Sit-ups (Scale to 9 Toes to Bar)

50′ Handstand Walk

At the 35:00…

#pineapple express 3

3 Rounds For Time: 

400 Meter Run (Scale to 500m Row, 800m Bike Erg, 28/20 Cal Assault Bike)

21 Lateral Bar Burpees