12 Labors

16 min emom 3 bench (145 + chains) 6 db rows (100) 2 x 8 dips (70) 2 x 6 dips (70) 3 x 8 db rows (100) 3 x eccentric leg curls 3 x 8 db hammer holds

20 min practice keg cp (185) So this was all done after 8 hours of yardwork.  Given that and he fact that I foolishly added 20# to my keg, I’m actullay ok with how this went.  Sort of like when I first started this movement, my right arm shot up and my left dribbled. I don’t think I got any reps to full lock out, but I think I could manage a few good singles if I weren completely trashed from deadlifts and yardwork.  My hips felt SLOOOOOWWWW

build to 3RM deficit axle pull/ 12 kbs (80) / 15 v ups 315 385 435 455 2 x 465 5 rounds 5 deficit axle pull (365) :90 sec air dyne  3 rounds 25 hip thrusts (225) 10 ghr

10 min emom 50” farmers carry (200) 4 rounds Burnout tricep pushdowns s (35) Burnout curls (45)

Build to 3RM strict press / giant set with 8 pullups and 8 ghd su (10) 3 x 135 3 x 155 3 x 165 1 x 175 20 min  amrap (8 rounds) 5 strict press (130) 8 pullups 8 weighted ghd su (10) 3 x 12 weighted dips (45) 4 x 8 kelso shrugs (135) 1 x 15 bw dips

12 min Amrap 3 keg cp (165) Sled push 65” (200) Reverse sled drag 65” (200) 4 rounds + 3 keg cp

16 min emom 3 cgbp (165+chains) 5 tbar rows (100) 5 x 1 CDB (95) 2 x 3 CDB (95) 3 rounds 8 dips (70) 12 ghd sit ups (10) 20 facepulls

10 min keg cp (165) 20 reps 10 min Cable pushdowns (35) Branch curls Lateral raises (10)

Build to 1rm Hatfield ss / 12 ghd sit-ups (10) 160 200 240 260 280 290 300 3 x 3 Hatfield ss (240) 4 x 10 bb rows (185) 3 x 15 ghr 100 lateral raises

6 x 8 Bamboo axle press (95) Zercher yoke (225) x .5 mile 6 rounds 120” sled (115) :20 air dyne

15 min practice 12” CDB (94) x 31 reps 15 rounds 3 close grip bench (135 + chains) 8 lat pull downs (125) 6 rounds 5 dips (70) 7 ghd su (35)

build to 3RM SSB Squat Giant set with 8 burpees/ 20 v ups 150 200 240 260 280 300 10 ssb squat (240) 20 v ups 5 ssb squat 20 v ups 5 ssb squat 20 v ups 3 x 12 rdl / 15 reverse flies 245 / 10 295 / 10 315 / 10 3 x 8 ghr (10)

Build to 1rm CDB 75 95 105 115 120 125 10 rounds 2 CDB 105 (right arm) 15 hollow rocks 5 x 3 CDB (85) left arm 7 x 8 pullups 3 x 12 dips (45) 3 x 20 lateral raises (10) 3 x burnout triceps pushdowns

15 min emom 3 axle sumo dl (265+chains) 10 Russian twists 5 rounds 5 Hatfield ss (220) 20 facepulls 3 rounds 15 ghr 20 banded lat pull down 15 eccentric leg curls

15 min emom 2 keg clean and press (165)

15 min CDB (100) 30 right arm 13 rounds 3 cgbp (155+chains) 3 axle rows (165) 4 x 5 dips (70)

build to 1rm axle pull / 20 v ups 225 315 365 405 425 455 475 500 515 6 rounds 3 axle dl (415) 10 k2e 1 :60 air dyne pedal 3 rounds 12 hatfield ss (160) 12 ghr