12 Labors

5 rounds Axle clean and press away 215 (4x2, 1x4) 5x8 pullups 10 rounds Ssb pause squats 230 (9x1, 1x5) 5 x burnout db shoulder press 45 5 x burnout lateral raises 12.5

5 rounds Ssb squats 270 (4x2, 1x5) 8 ghd su (15) 4 x 6 strict press 135 6 x 12 lat pulldown (150) 5 x whatever curls (45) 5 x 6 ghr (little black band)

beltless ssb 215 (3x3, 1x12) 4 rounds 65” keg carry (200) 65” run 65” keg carry (230) 4x8 z press (110)

3 x 8 sandbag (240) over 56” 4 x 215 bench (3x3, 1x6) 8x2 Anderson gm (170) 5x10 wg incline bench (115) 5 x 12 dips (chain)

4 rounds 3 inch deficit axle dl 405 (3x3, 1x6) 15 k2e 4 x 8 incline bench (130) 5 x 8 pullups 5 rounds 45 degree back raises (black and purple) Reverse flies (7.5)

4 rounds Axle clean and press away 205 (3-3-3-5) 8 pullups 8 rounds Ssb pause squat 215 (7x2. 1x8) 8 pullups Db ohp (40) 5 rounds Chain flies Lateral raises

4 rounds Ssb squat 255 (3-3-3-6) 20 kbs (80) 8 ghd su (15) 4 x 8 strict press (130) 5 rounds Burnout lat pulldown (150) Burnout curls (45) Burnout ghr

5 rounds 60” sandbag carry (240) 60” sled push (240) 3 x beltless ssb (200) 4-4-7 4 x 10 z press (95) 5 x 15 sldl (155) 5 x 10 straight arm lat pushdowns (50)

4 x 5 sandbag loads over 55” (240) 3 rounds Bench 105 (4-4-8) 12 k2e 6 x 3 ssb good mornings (155) 1 x 6 ssb good morning (155) 5 x burnout wide grip incline bench (115) 5 x burnout dips (chain) 5 x burnout overhead triceps ext (25)

3 rounds 3” deficit axle dl 380(4-4-7) 12 gd su (15) 4 x 10 incline bench (125) 5 rounds Pullups 45 degree back extensions (80) Reverse flies (10)

3 rounds Axle clean and press away 190 (4-4-7) 8 pullups 8 ghd su 15 7 rounds Pause ssb squat 200 (6x3, 8) 8 pullups 5 rounds Single arm db ohp (48) Lateral raises (15) Chain flies

3 rounds Ssb 240 (4-4-7) 15 kbs 80 20 hollow rocks 4 rounds 10 ohp 120 20 hollow rocks 5 rounds 12 lat pd 150 10 branch curls 40 12 ghr

10 min keg cp practice 0 x 205 (LOLOLOLOLOLOLOLOLOL) 20 min emom 3 strict press (115) :30 sec plank / 20 hollow rock 4 x incline bench press (135) 8-8-6-7 4 x 10 lat pull down (150) 44 dips (1 chain)