CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Rack Lunge (3×6 each leg (reverse lunge))

Ring Dips (3×8)

Gushers (3 Rounds for reps)

15 min EMOM

Min 1-30 Air Squats (scale appropriately to get volume done in under 1 min; scale from 30-20 reps)

Min 2- 20 Push up (scale appropriate to get volume done in under 1 min; scale from 20-10 reps)

Min 3- 10 pull ups

**Rx+-20lb Vest.

**Score total reps for each movement and run time in notes

Buy out: 800m run for time (re-run clock immediately after the 15 min EMOM to start this)