CrossFit Prototype , Integrated Martial Arts – CrossFit
Barbell Hip Thrust (3×10 (pause at top) building)
Pull-ups (3×7 (strict) *weighted if applicable )
Ball drop (2 Rounds for time)
15/12 cal row x 10 @ME
*rest 3x as long as it took to row
Ex: :20 row = :60 rest
*score fastest and slowest rows