5/6 WODMay 5, 20221 min readWarm-up for the followingFor Time50 Calorie Row35 Burpee Box Jump Overs (24/20)20 Dumbbell Snatches (50/35)With Remaining TimeDeadlift @ 80% 1-Rep Max3-3-3-3-3
Friday 05/22/26FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEA
Thursday 05/21/26Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10
Wednesday 05/20/26Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15
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