12 Labors

20 min Amrap 5 tbar row (200) 10 curls (45) 25 front raises (7.5) 15 triceps extensions (50) Enough rounds to get a pump

20-15-10 Kbs (80) K2e Air dyne calories Build to 1rm strict press / 8 pullups 5 x 135 3 x 145 2 x 155 1 x 165 1 x 170 Fail x 175 3 x 8 strict press (135) 3 x 5 pullups 4 x 10 dips (45) 4 x F lateral raises (10) 3 x 20 pushdowns (50) 3 x F front raise (8)

200 kbs (80) overhead Every time I break 15 abmat su

16 min emom 3 axle dl (265 + band) 3 box jumps 4 rounds 2 stones to 56” (250) 20 ab mats Wanted 6 rounds here but my left elbow is killing me.  I need to try training with tacky towels and see if that will take any stress off my elbows 3 x 12 ssb (170)

14 min keg cp (185) 4 x 1 5 x 2 tap n go 15 min emom 3 Bench (175 + bands) 5 lat pull down (125) 3 x db incline press (58) 15-10-10 3 x lateral shoulder raise (15) 20-10-10 3 x straight bar push downs (50) 21-18-10

60 x 135 strict AXLE PRESS 80 x strict pullups

build to 3 rm ssb / 15 kbs (80) // 6 dragon flags 200 220 240 250 3 x 1 ssb (250) 4 rounds 8 x ssb (200) 75” farmers carry (160) 4 x 75” farmers carry (160)

5 rounds 2 stones (250) over a 56” bsr 20 hollow rocks :90 sec rest

Build to 3RM floor press / 16 lat pull downs (10) / 10 ghd su (10) 6 x 135 3 x 165 3 x 185 3 x 205 3 x 225 3 x 8 axle floor press (185) 2 x 12 axle floor press (165) 3 x 20 lat pulldown (100) 4 x 20 straight bar triceps pushdowns (45) 4 x 15 lateral raises (15)

16 min emom 3 axle dl (305 + chains) 3 k2e 3 rounds 8 ssb (200) 12 k2

Build to 3RM front squat / 12 kbs (80) / 10 ab wheel roll outs 3 x 135 3 x 185 3 x 225 3 x 245 3 x 255 Front squat 2 x 5 (205) 1 x 5 (185) 3 rounds 20 ssb (160) 12 ghr 20-15-10 Kbs (80) Air dyne K2e

12 minutes 10 x 2 keg clean and press (185) 16 min 3 bench (165 + bands) 12 db row (75) alternating arms 4 rounds Db incline press (60) 12-12-10-8 10 ghd sit ups (15) 12 ring flies 80 db triceps extensions (50)

sled push (195) 10 min push 5 min rest 10 min push .24 miles

Build to 3RM log cp/ 3 db row (140) /10 ghd su (10) 3 x 120 3 x 140 3 x 150 3 x 170 3 x 180 3 x 190 3 x 5 log cp (160) 2 x 10 db row (100) 3 rounds Db incline press (58) 15-12-12 20 x face pulls (35) 3 x dips (chain) 20-12-12 3 x face pulls

25 min  amrap Hip thrusts (285) 10 x ghr Curls (45) Triceps pushdowns (35)

16 min emom 3 axle dl (265 + chains) 5 k2e 7 x 60” farmers with turn (170) 2 x 20 ssb (150) Everything felt a little janky today.   I haven’t been sleeping particularly well the past few nights and it’s miserably hot out today. Farmers with a turn still suck.   Even with such a light weight I struggle to get pointed forward coming out of the turn.   I’m goinf to keep drilling these with a lift weight and find a technique that seems to work. Squats felt okay.  A little bit of pull inside my right knee, but it didn’t hurt.  I’ll keep doing light weight sets of these until I feel more confident.   For now it just feels good to do any sort of squats