12 Labors

Build to 3RM ssb / 200m run / 15 k2e 3 x 200 3 x 220 3 x 240 3 x 260 3 x 270 3 x 8 ssb squat (215) 2 x 15 k2e 5 x 12 45 degree back ext (purple band)

4 x 3 stone (250#) over bar (55 inch) 20 min emom 3 axle dl (315 + chains) 4 x 10 back extensions (80)

keg cp (200) 6 x 1 20 min emom 3 strict press (105) 4 ghd su (10) 4 x 15 lat pull down (135) 60 dips (1 chain)

6 x 100” farmers with turn (190) Build to 1rm axle pull / 12 k2e 5 x 315 2 x 405 2 x 435 1 x 455 1 x 485 1 x 500 Axle pull (405) 7-5-5- 5 x 8 ssb squat (200)

build to 3RM axle clean and press away / 8 pullups / 20 vups 3 x 155 3 x 185 3 x 195 3 x 205 3 x 210 3 x 215 3 x 220 1 x 10 axle clean and press away (175) 2 x 8 axle clean and press away (175) 3 x 6 pullups 50 reps db incline press (60) 4 x 20 reverse flies (7.5) 4 x 15 triceps pushdowns (45)

6 x 2 stone over bar (250#, 56”) 20 min emom 3 axle dl (295 + chains) 3 x 15 ghr

3 rounds :60 strict press (125) 12-7-6 :60 tbar row (200) 11-11-8 :60 rest 4 x 6 oh dicks press (85) 1 x 10 oh dicks press (65) 5 x 20 hollow rocks 8 x 10 lat pull downs (150) 4 x 20 triceps pushdowns (45) 4 x 12 lateral raises (10)

20 min air dyne 12 min keg cp practice 6 x 195 20 min emom 3 bench (160 + chains) 4 ghd su (10)

4 rounds 20 front rack walking lunges (95) 50” sled push (200) 50” sled drag (200) :120 rest

build to 1rm ssb gm / 12 kbs (80) / 10 ghd su (10) 3 x 170 3 x 200 1 x 220 1 x 240 1 x 250 1 x 260 Ssb good mornings (210) 8 - 5 - 5 2 x 10 ghd su (10) 2 x 8 ssb squat (210)

build to single cgbp / 10 db rows (90) 5 x 185 3 x 205 3 x 225 1 x 245 Fail x 265 Misgrooved 265.  245 shot up easy. 1 x 4 cgbp (225) / 10 db row 4 x 3 cgbp (225) / 10 db row 2 x 8 cgbp (185) / 10 db row 1 x 14 cgbp (135) 5 x 15 triceps extensions (45) 5 x 12 db rev flies (12)