CrossFit Prototype , Integrated Martial Arts – CrossFit
Single leg Hip Thrust (3×12 each leg w/ pause at top)
Ring Rows (3×12 w/ pause; can invert as well)
Speed (AMRAP – Reps)
9 min AMRAP
9 toe to bar (4 bar MU Rx+)
12 box jump (24/20in Rx and Rx+)