12 Labors

2” deficit axle pulls 1 x 3 (405) 1 x 2 (415) 3 x 1 (430) 1 x 6 (430) 5 x 10 burpees 5 x 4 incline bench (165) 5 x 12 standing cable rows (125) 3 x 15 45 dega back ext (black band) 4 x 15 reverse flies (10) 8 min Amrap 10 kbs (80) 10 ttb 6 rounds

1 x 3 axle clean and press (203) 1 x 2 (208) 5 x 1 (213) 6 x 8 pullups 5 x 4 pause squats (230) 5 x 15 k2e 3 x 8 Arnold press (38) 3 x burnout dips (chain) Dropset lateral raises

ssb squat 1 x 3 255 1 x 2 265 3 x 1 270 1 x 6 270 5 x 7 dragon flags 3 x 5 axle strict press 148 1 x 4 axle strict press 148 4 x burnout pullups 3 x 10 banded ghr 3 x 10 curls (53) 3 x 15 bb front raises (33)

4 rounds 50” keg carry (205) 50” sprint 50” keg carry (230) 50” sprint Beltless ssb squat 1 x 3 205 1 x 2 215 4 x 1 220 1 x 10 220 4x5 axle z press (127) 1 x 6 axle z press (127) 3 x 8 backwards lunges (150) 3 x 20 incline reverse flies

keg carry and load 7 x 1 20 ft to 56” (230) Bench press 1 x 3 (210) 1 x 2 (215) 6 x 1 (220) 1 x 6 (220) 6 x 15 bb rows (185) 5 x 5 ssb good mornings (200) 4 x 8 French press (78) 5 x 15 banded push-ups

2" Deficit Axle Pull 1 x 3 (397) 1 x 2 (407) 4 x 1 (417) 1 x 5 (417) 7 x 60 sec plank Incline bench 4 x 5 (160) 1 x 7 (160) 4 x 8 db rows (128) 4 x 12 banded 45 degree back extensions 4 x 20 reverse flies

- Axle clean and press away 1 x 3 198 1 x 2 208 4 x 1 213 1 x 3 213 4x5 pause ssb squat 220 1x7 pause ssb squat 220 4x8 db ohp (58) Crazy lateral raise burnout

Ssb squats 1 x 3 250 1 x 2 255 4 x 1 265 1 x 6 265 7 x 8 ghd su (15) 5 x 5 axle press 148 5 x 15 db row (150) 4 x 6 banded ghr 4 x 10 axle curls

2 x 10 sandbag load (240) to 56” 5 rounds Bench 225 (4x2, 1x7) 12 tbar row (115-125-135-145) 10 x 1 ssb good morning (180) 4 x wide grip incline bench (135) (10, 3x6) 4 x 15 db triceps ext (58)

5 rounds 3” deficit dl 430 (4x2, 1x3) :60 plank 4 rounds 6 incline bench (150) 15 db rows (110) 4 rounds 15 rdl (245) 25 reverse flies (7.5)