5/2 WOD

Warm-Up — 3 rounds: 10 PVC good mornings 8 empty-bar Romanian deadlifts 6 hang muscle cleans 6 strict presses 8 front-rack elbow rotations Then, 3 rounds: 3 deadlifts 3 hang power cleans 3 push presse

LONG Warm-Up — 2 Rounds 200-meter easy row 10 air squats 10 alternating lunges 10 slow mountain climbers per side 10-second plank 20 high knees 20 butt kicks 10 walking lunges 10 calf raises Then comp

Warm-Up — 2 rounds 200-meter easy row 10 band pull-aparts 8 scapular pull-ups 10 ring rows 10 hollow rocks 15-second active hang Then Pull Up Prep 2 rounds: 5 controlled ring rows 3 slow pull-up negat