5/2 WOD

Warm-Up 3 rounds: 30 seconds of jumping jacks 8 scapular pull-ups 10 alternating Cossack squats Skill Rotate through four stations for 3 minutes each. Station 1: Rope Pull with KB at the end Station

Warm-Up 3 rounds: 100-meter easy jog 10 PVC Romanian deadlifts 8 PVC muscle cleans 8 front-rack elbow rotations 6 empty-bar power cleans Skill Clean Pull + Power Clean Complex Every 2 minutes for 2-se

Warm-Up 3 rounds: 30-second easy bike 10 scapular push-ups 12 banded pull-aparts 8 alternating plank reach-outs 10 light dumbbell floor presses Skill Dumbbell Floor Press 5 x 8 reps Use a controlled 3