Wednesday, April 5

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-95628c43-7fff-664f-f800-be807877af6c">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-95628c43-7fff-664f-f800-be807877af6c">1:00 Row</span></p><p dir="ltr"><span id="docs-internal-guid-95628c43-7fff-664f-f800-be807877af6c">8 Superman PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-95628c43-7fff-664f-f800-be807877af6c">8 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-95628c43-7fff-664f-f800-be807877af6c">8 Push Press</span></p>

Weightlifting
Hang Power Clean (4×5)

Metcon
« The Ripper » (Time)
8 RFT
5 Hang Power Clean (155/105lb) (70/50kg)
5 Shoulder to Overhead
5 Pull-Ups

11 MIN CAP

<p><span id="docs-internal-guid-c3b0163a-7fff-2016-fc29-ad3ed19f5b6c">LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focus) </span></p><p> </p><p><span id="docs-internal-guid-1e2fd4b3-7fff-048e-cdff-1c6620b051f3">(Last seen 10/17/22)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-49bdcf79-7fff-6eff-0eac-f593773352b2">1:00 Forearm Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-49bdcf79-7fff-6eff-0eac-f593773352b2">:30/side Thread the Needle Stretch</span></p>