12 Labors

10 min Amrap (8 rounds) 10 cal airdyne 10 pushups Build to 1 em cgbp / 10 bandy rows / 10 ghd su 8 x 135 5 x 175 3 x 185 3 x 205 2 x 225 1 x 235 1 x 245 1 x 250 6-5-5 cgbp (205) 3 x 10 banded rows Emom 10 3 x log cp clean each rep (120)

8 min cap 3 x n round strapless axle dl (363) 3 x bj 3 x pullups 6/6/6 9/9/9 5 Build to 5 rm ssb good morning / 10 bj / 6 dragon flags 5 x 150 5 x 170 5 x 190 5 x 210 5 x 220 3 x 10 ssb good morning (175) 3 x 6 windshield wipers Emom 10 3 x banded ssb squat (165) Whatever x lateral raise (10)

10 min 21 push press (115) 21 k2e 25 du 18 pp 18 k2e 25 due 15 pp 15 k2e 25 du 12 pp 12 k2e Build to 1 rm log z press / 12 banded seated rows / 25 du 5 x 100 3 x 120 3 x 130 2 x 140 1 x 150 1 x 155 7-5-5 log z press (125) 3x10 banded seated rows Emom 10 3 x banded bench (150) 45 banded dips 3 x 12 bb curls

10 min to build to heav set of 3 sos over 50• 3 x 140 3 x 160 3 x 170 3 x 180 3 x 190 Build to 3RM pause ssb squat / :30 sec hollow rocks 3 x 150 3 x 200 3 x 220 3 x 240 3 x 250 3 x 260 3 x 270 3 x 8 pause ssb squat (215) Emom 10 3 x banded axle dl (283)

10 min Amrap 5 pullups 10 pushups 16 landline twists (50) Build to 3RM cgbp / 10 one arm bb rows (50) / 10 twists 10 x 135 5 x 185 3 x 205 3 x 225 3 x 235 10-8-8 cgbp (185) 8 one arm db rows (75) 10 landline twists Emom 10 3 log clean and press away (110) 4 x whatever band triceps push downs 4 x whatever curls (60) Lateral raise death set

10 min 1-2-3-4-5 strapless axle dl (398) 25 du after each Build to 1RM ssb good morning / 12 kbs (80) / 10 ghd su (15) 8 x 150 3 x 200 2 x 220 1 x 240 1 x 250 1 x 260 1 x 265 7-5-5 ssb gm (215) 3 x 8 ghd su Emom 10 3 banded ssb squat (150) 4 rounds Whatever double banded back ext Whatever pullups

Conditioning (9 min cap) 20-16-10 Cdb (92 right / 76 left) Pullups 48 reps Build to 3 rm log z press / 10 tbar row (50) / 6 dragon flags 100 120 140 145 Emom 10 3 x banded bench (140) 40 banded dips 4 x whatever cable reverse flies

8 min Amrap 3 sos to shoulder (140) 10 ttb 55 reps Build to 5 rm pause ssb / 30 du 5 x 200 5 x 220 5 x 240 5 x 250 3 x 10 ssb pause squat (220) / 25 du 10 min emom 3 banded axle dl (253)

3 x 3 keg over bar 54” (230) Bench press 1 x 3 (220) 1 x 2 (225) 2 x 1 (230) 1 x 5 (230) 1 x 6 (205) 6 x 8 tbar row (160) 3 x 3 ssb good morning (210) 6-5-4 wide grip incline (160) 12-6-7 dips (2 chains) 3 x 20 k2e 4 x 20 band triceps push downs

2” deficit axle pull 1 x 3 415 1 x 2 430 2 x 1 443 1 x 4 443 1 x 4 393 (strapless) 5 x 10 burpees 5 x 4 incline bench (170) 4 x 8 double band pause back ext 4 x 8 ghd su holds 3 x 12 lat pull down (150)

SSB Squat 1 x 3 (265) 1 x 2 (270) 2 x 1 (280) 1 x 3 (280) 1 x 4 (260) 11 x 8 pullups 5 x 3 strict press (155) 5 x 10 axle curls (53) 5 x 8 banded GHR

Axle push press 1x3 (208) 1x2 (213) 2x1 (218) 1x4 (218) 5 x 10 pullups 5 x 3 pause ssb squat (240) 5 x 6 dragon flags 50 dips (1 chain)

beltless ssb squat 1 x 3 (215) 1 x 2 (220) 3 x 1 (230) 1 x 12 (230) 1 x 7 (220) 5 x 60 sec double under 5 x 4 axle z press (133) 4 x 50 sec plank Hatfield squats 1 x 15 (170) 1 x 10 (220) 3 x 8 (220)

bench 1 x 3 (215) 1 x 2 (220) 3 x 1 (225) 1 x 7 (225) 5 x 8 bb row (225) 5 x 4 suspended ssb good morning (200) 5 x 10 ghd su (15) 3 x 5 Wide grip bench (155) 3 x 10 dips (2 x chains) 6 x 10 standing reverse flies