CrossFit Prototype , Integrated Martial Arts – CrossFit
Single leg Hip Thrust (3×10 (2 sec pause at top))
Ring Rows (3×15 (controlled tempo))
Breakdance Champion (3 Rounds for reps)
EMOM 15
Min 1: 20 KB front rack alternating lunges (26lb/44lb; 2 KB 1 in each arm Rx)
Min 2: 7 strict Pull up (3-6 MU Rx+)
Min 3: 200ft farmers carry