CrossFit Prototype , Integrated Martial Arts – CrossFit
Barbell Hip Thrust (4×5; explosive up,pause, slow lowering; build)
Ring Dips (4×5; load if appropriate )
Gravy (AMRAP – Reps)
8 min AMRAP
Ladder x 1 and 2
HSPU
Burpee
1+ HSPU
2+ Burpee
1 HSPU
2 burpee
2 HSPU
4 burpee
3 HSPU
6 burpee
4 HSPU
8 burpees… etc