Metcon

Baseline
Ankle Band Walks
Hip Flexors
Pedal Wheels

Work Capacity
9 Minute AMRAP:
50 ft Right Handed Farmer's Carry, 1.5 pood KB
9 Right Handed Thrusters, 1.5 pood KB
50 ft Left Handed Farmer's Carry, 1.5 pood KB
9 Left Handed Thrusters, 1.5 pood KB
3 Rounds + R Walk + 9 + L Walk + 1

Durability
UNBROKEN GHD Situps 20-15-10-5
UNBROKEN Back Extensions 30-25-20-15
*alternate