5/2 WOD

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds

Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Ro

Warm-Up (10 min)2 rounds: 10 band pull-aparts 10 jumping jacks 8 DB strict press 8 empty-bar push press Strength — Push Press (15 min) 6 × 3 Build across Strong leg drive Fast lockout Accessory — 3 Ro