12 Labors

Build to 1 rm deficit axle pull 1” / 8 box jumps / 20 v ups 3 x 323 1 x 373 1 x 393 1 x 413 1 x 443 1 x 473 1 x 493 1 x 503 1 x 513 3 x 5 deficit axle pull (413) 3 x 20 v ups 10 min emom 3 banded ssb squat (175) Whatever lateral raises

20 power clean (135) 40 ttb 40 box jumps 20 power cleans 11 min Build to 1 rm axle strict press / 15 lat pull downs / 12 pallof press 3 x 133 3 x 143 2 x 153 2 x 158 1 x 163 1 x 168 1 x 173 7-5-5 axle strict press (138) Emom 10 3 x banded bench (140) 5 x ghr

21-16-10 Db snatch (80) Rower cals Build to single pause bench / 15 db rows (80) / 10 ttb 3 x 185 3 x 205 2 x 225 1 x 245 1 x 255 6-5-5 Pause bench (205) 3 x 18 db row (80) 4 x whatever incline db bench (50) 4 x whatever lat pd Rack run curls / lateral raises

50 kbs (80) 40 air dyne cal 30 ghd su 20 ssb squats (190) 10 clean and press (190) 13:30 Build to 1 rm 4.5” deficit axle pull / 5 burpee box jump / 8 ghd su (15) 3 x 333 2 x 393 1 x 413 1 x 433 1 x 453 1 x 458 8-5-5 4.5” deficit axlepull (363) 3 x 12 ghd su Emom 10 3 x banded ssb (195) Whatever x lateral raises (10)

21-15-9 (11:35) Kbs Burpees Pull ups Air dyne cal Build to 3 rm pause bench / 8 bb row (205) / 10 wss 3 x 185 3 x 205 3 x 215 3 x 220 3 x 225 3 x 230 3 x 235 3 rounds 8 pause bench (185) 10 bb row (185) 10 wss 10 rounds (12 min) 3 x log clean and press (140)

14:35 8-6-4-2 keg (230) over 50” bar 800m-400-200-100 air dyne Build to 5rm Beltless ssb / 5 burpee box jump / 20 hollow rock 5 x 150 5 x 200 5 x 210 5 x 220 5 x 230 5 x 240 5 x 250 12-10-10 beltless ssb (200) 2 x 20 hollow rocks Emom 10 3 x banded axle dl (333)

DT (8:55) 12 dl (155) 9 hang clean 6 push jerk Build to 3 rm axle strict press / 8 lat pull down (150) / 8 dragon flag 3 x 123 3 x 133 3 x 138 3 x 143 3 x 148 3 x 153 3 x 158 3 x 8 axle strict press (123) 3 x 20 lat pull down (125) 10 x 3 banded bench (175) 5 rounds :30 dips :30 curls :30 lateral raise :30 rest

Amrap 15 (6 rounds) 10 pullups 10 pushups 10 fort squat (65) 10 cal ad Build to 5rm cgbp / 10 pendlay row (175) / 20 hollow rock 5 x 135 5 x 185 5 x 205 5 x 210 5 x 215 13 - 10 -10 cgbp (170) 3 x 10 pendlay row (175) Emom 10 3 x log clean and press (135)

10 Hatfield squat (220) 1 banded ghr 9 Hatfield squat 2 banded ghr ...

21-15-9 Air dyne cal Kbs (80) 3:45 Rest 5 min 15-12-9 Ad Kbs 3:47 Build to 3 rm ssb good morning / 12 k2e / 100 ft sled push / 100 ft sled drag 5 x 150 3 x 200 3 x 210 3 x 220 3 x 230 9-8-8 ssb good morning (185) 3 x 10 k2e Emom 10 3 x banded ssb (180) 12 lateral raises

12 min cap 10/20-8/16-6/12 Log clean and press (150) Pullups Build to 5rm log z press / :30 sec bb row (135) / 20 hollow rock 5 x 100 5 x 110 5 x 120 5 x 125 5 x 130 13-10-10 log z press (105) 3 x whatever bb row (135) Emom 8 3 x bench (160 + blue shorty) 275 x bench (45)

10 min Amrap (4 rounds) 100” sled push (215) 10 pullups Build to 1 rm pause ssb / 6 windshield wipers 3 x 200 3 x 220 3 x 240 1 x 250 1 x 260 1 x 270 1 x 280 1 x 290 1 x 300 6-5-5 pause ssb squat (240) 3 x 10 wsw Emom 10 3 x strapless axle dl (313 + blue shorty)