12 Labors

20 min Amrap 10 strict press (100) 60” aoa sled drag (330) :60 air dyne @65 rpm 6 rounds

12 min keg cp practice (185) 4 x 1 4 x 2 16 min emom 3 bench (140 + chain) :20 second air dyne >70 RPM 4 x 20 sled reverse flies 8 dips (double chains)

build to 3RM Farmers dl / 10 kbs (80) / 15 hollow rocks 5 x 150 3 x 190 3 x 230 3 x 250 3 x 280 4 x Amrap Farmers dl (230) 12 - 9 - 7 —7 3 x 15 ssb (160) 3 x 10 ghr

build to 3RM bench / 60 ft arm over arm deag (275) / 8 ghd su (10) 10 x 135 5 x 185 3 x 205 3 x 225 3 x 245 3 x 255 2 x 260 3 x 8 bench (205) 3 x 60” aoa sled (275) 1 x 4 bench (205) 1 x 60” aoa sled 4 x 10 dips (45) 5 x 20 sled Reverse flies 1 x 17 dips (bw)

5 rounds 10 front squat 135 5 tbar row 200 3 rounds 45 second wall sit 20 tbar row 100

15 x 5 strict press (135) 10 x 8 bb row (135) 10 x 10 ttb

Build to 3RM regular bar dl / 15 kbs (53) / 12 k2e 3 x 315 3 x 405 3 x 455 3 x 500 2 rounds 5 dl (405) 10 db snatch (50) 12 k2e 3 rounds 12 ghr 10 db snatch (50) 12 k2e

12 min emom 1 x keg clean and press (185) 14 rounds 3 bench (175 + chains) 10 kbs (80) 5 rounds 30 sled rows (170) 15 dips (chain)

5 x 10 strict press (115) 5 x 15 axle curls (45)

15 min atlas stone practice 16 x 1 (250) 6 rounds 15 triceps push downs (35) 15 Kelso shrugs (115) 12 cal air dyne

build to 3RM axle strict press / 5 pullups (25) / 8 ghd su (10) 10 x95 3 x 135 3 x 145 3 x 155 3 x 165 1 x 170 4 rounds 5 axle strict press (135) 5 pullups (25) 8 ghd su (10) 15-10-10 db incline press (50) 3 x 15 face pulls 3 x 15 chain dips 3 x 15 face pulls

Sled Push (200) 10 min push away from the house 3 min rest Push it back Pushed a total of .44 miles

16 min emom 3 axle dl (295 + chains) 5 k2e 5 rounds 12 Anderson squats (200) 10 ghr 12 kbs (150) :90 sec rest 3 x eccentric leg ext (35)

14 min keg cp practice 10 x 1 (185) 15 min emom 3 bench (160 + chains) 4 pull downs (125) 50 reps incline db press (60) 4 x 6 pull downs (125) 30 dips (chain)

4 rounds 20 hip thrusts (245) 10 ghr 15 negative step ups

build to 3RM ssb good morning / 12 kbs (80) / 15 v ups 3 x 150 3 x 170 3 x 200 3 x 220 3 x 230 3 rounds 8 ssb gm (185) 15 vups Accessories tmm.   Limited time today Bc I had to run baby duty.

build to 3RM cgbp / 5 pullups (25) / 6 ghd sit ups (10) 6 x 155 3 x 185 3 x 205 3 x 225 2 x 245 20 min Amrap 5 cgbp (185) 8 pullups 6 ghd sit-ups (10) 5 rounds 3 x burnout chain dips (15-10-8) 3 x 12 lateral raises (10) Holy shit I have not had enough carbs today. My energy level fell off a cliff midway through my volume work.

18 min emom 3 beltless axle dl (265 + chains) 5 k2e 4 rounds 15 hip belt squats (80) 10 ghr :90 sec 3 rounds Pullups (13-12-6) 15 negative step ups

20 min Sled drags (200)