CrossFit Prototype , Integrated Martial Arts – CrossFit

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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