CrossFit Prototype , Integrated Martial Arts – CrossFit
Pull-ups (4×6 (strict; use band if needed))
Single arm waiters carry (4 x 50 feet (each arm))
Bar Crawl (AMRAP – Reps)
8 min AMRAP (ladder x 1)
Pull up (MU Rx+)
HSPU (wall walks; :increasing HS hold by 5 sec; pike push ups scaled)