Metcon

Baseline
SL Standing Hip Flexor band hold
Heidens

Work Capacity
10,9,8,7,6,5,4,3,2,1 for time of:
Pullups (strict for rounds 10,9,8 then kipping for rest)
Pushups
Bulgarian Split Squats, BW, per side
11:56

Durability
Quadruped Row w/ 45# KB 3x8 ea