“Dad bod”

Lift: Deadlift (full reset) 10 min 2emom : 5 deadlifts @70% Skill review: bar muscle ups wk 1 Wod: Fractured Amanda 9-7-5 Muscle ups (bar/ bands – G* ring) Snatches (135/95-95/65-75/55) Cals assault bike 21-15-9 Core buy out: Plank 3sx1:00min + wt

“Melting deltoids and candle stick elbows”

Lift: Jerk complex x5s wk1 Push press + push jerk + jerk (3+2+1) Wod: 21-15-9 each (form focus deads) TTB Deadlifts 225/155-155/105-135/95 BFB Core buy out: Hallow hold x 1:00min each side X3s