CrossFit Prototype , Integrated Martial Arts – CrossFit
Back Squat (1×10@60%/ 1×8 @70%/ 1×6@75%/ 1×4@80%)
1416 (1) (3 Rounds for reps)
9 min EMOM
20/15 cal row (scale to get under the minute w/ high intensity; 85%+)
20 WBS (UB goal; scale if needed) (20/14lb)
10 pull ups (C2B Rx+)-UB is goal