CrossFit Prototype , Integrated Martial Arts – CrossFit
Single Arm Landmine Row (3×10 each arm)
Single leg Hip Thrust (3×10 each leg)
Goblin Smash (3 Rounds for reps)
6 rounds
10 Slam Balls
10 Goblet Squat (53/35lb) (70/44lb Rx+)
20 Renegade Row (10 each arm; 25/15lb Rx) (35/25lb Rx+)
Change movements every :30