12 Labors

Build to 1 rm farmers pull / :60 plank / 10 burpee bj 300 400 420 480 520 540 600 643 10 farmers pull (560) :60 pls k 2 x 5 farmers pull 2 x :60 plank 10 min emom 3 x banded squat (190) 4 rounds 12 sl sumo dl (245 + bands) 12 seated gm (150) 12 inverted rows

30 min to build to 1 rm 3-sec pause squat / 10 weighted jumps (15) / 10 dragon flags 150 200 220 240 260 280 290 300 310 3 x 5 3-sec pause squat (245) 10 dragon flags Emom squats (185) 2 + (n-1)*round 26 reps Emom 10 3 x banded axle dl (283) Plank

ladder 1 burpee 10 power clean (100) 2 9 ... Build to 3RM axle cc and press away / 5 chins / 20 v ups 3 x 123 ; 5 3 x 143 5 x 15 3 x 163 ; 5 x 25 3 x 183 ; 5 x 35 3 x 193 ; 5 x 35 3 x 203 ; 5 x 35 3 rounds 8 axle cc and press away x 163 5 chi a 20 v ups 10 min emom 3 banded bench (155) 7 v ups 4 rounds :60 pullups :60 hspu :60 sit ups :60 rest

Build to 5rm double pause dl / 10 ttb / :60 plank 5 x 233 5 x 323 5 x 373 5 x 393 3 rounds 10 dp axle dead’s 313 10 ttb :60 plank 10 min emom 3 x SoS (170) over 52” 10 min emom 3 x banded ssb (170) 3 x bj

Build to 3RM floor press / 10 full contact twists / 8 db rows (98) / 30 du 3 x 135 3 x 155 3 x 185 3 x 205 3 x 215 3 x 225 3 x 230 3 x 235 12-8-8 floor press (185) 3 x 20 fct 3 x 30 du Emom 10 3 x strict press (95) 3 x pu 4 rounds 15 ngbp (28) 15 dips 15 cable triceps ext

build to 5rm front squat / 3 tgu (48) / 10 ab wheel 5 x 135 5 x 184 5 x 205 5 x 225 5 x 235 3 x 10 front squat (185) 3 x 10 ab wheel 10 min emom 3 x banded axle pulls (260) Plank remaining minute 3 rounds 20 front rack lunges (95) 10 20” front rack step ups (95) 15 db sldl (58)p

30 min to build to 3 rm 18” pull / :40 hollow rock / 20 db snatch (58) 5 x 245 3 x 335 3 x 385 3 x 425 3 x 475 3 x 485 3 x 495 3 x 525 Amrap - 8 - 8 18” dl (425) / :40 sec hollow rock / 12 straight arm lat pull down Amrap = 21 10 min emom 3 x banded ssb (160) 3 x bj 10 min emom 100 foot yoke run (385) 3 rounds 10 pendlay rows (145) 10 banded ghr 10 seated good mornings (165) I need to figure out how to use my glutes more for the 18 inch pull.  During the rep out, I got it down,  it the heavier sets were mostly back.  I feel like I left some pounds on the bar Bc of that, but I also had a huge deficit axle pr a few days ago. I need to brace better for the yoke, I can tell it’s crumpling me a little.   Maybe try wearing my belt higher?