1. 6×9 UB HSPU (3 strict + 6 Kipping)
*Scale with ROM or Challenge yourself with one of the following:
a. 6x :20 HS Hold + 1 negative
b. Seated z-press
c. Pike Push-ups
2. 3RFT
10 Man Makers (start from push-up position) (50#/35#)
10 DB step ups: 20” or less
10 DB OH Walking Lunge steps
1 Man Maker = Push up, 1 DB row in the PU position for each arm, then squat clean thruster
Scale weight as needed.
Use KB as needed or swap 1 and 2 to account for DB availability.

Front Rack Position