12 Labors

21-15-9 Pushups GHD SU Pull Ups KBS (80) Build to 85% single bench 1 x 245 AMRAP Bench 205 (8) 12 Yates Rows (185) 12 GHD SU AMRAP Bench 190 (9) 12 Yates Rows (185) 12 GHD SU AMRAP Bench 180 (9) 12 Yates Rows (185) 12 GHD SU 4 x 10 incline bench (135) 4 x 12 yates rows (185) Plate raise to failure 25# x 50

Build to 5 ram cgbp / 8 pendlay tow (155) / 10 god us 8 x 135 8 x 155 5 x 185 5 x 205 2 x 215 3 rounds Cgbp (165) 13-10-10 8 pend row (155) 10 fed su Emom 12 3 ohp (95 + bands) 3 pull-ups 4 rounds Dips (86 reps) Curls Face pulls

build to 1 rm front squat / 10 tgu (38) / 10 ab wheel 135 185 205 225 245 265 3 x 6 front squats / 10 ab wheel Emom 10 3 x banded dl (335) emom 10 Keg carry x 50” (205) 3 rounds 8 front rack lunges (95) 5 step ups 15 ghr

build to 3 rm log clean and press / 3 weighted pu (45) / 8 oh side bends 3 x 100 3 x 120 3 x 140 3 x 160 3 x 170 3 x 180 3 x 190 3 x 8 log cp (150) 3 x 3 weighted pu (35) 3 x 8 oh side bend Emom 10 2 x banded bench (175 + dL bands) 5 rounds :30 z press 75 :30 dips :30 face pull :30 rest

build to 5 rm 18” dl / :40 hollow rocks / 10 db snatch (68) 5 x 245 4 x 335 5 x 425 5 x 475 5 x 495 5 x 515 5 x 525 15 x 18” dl (425) / :40 hollow rock / 10 db sntch 5 x 18” dl 5 x 18” dl Emom 8 3 x banded ssb squat (220)

Build to 1 rm low pin press / 10 CDB rows (107) / 8 halos (35) 5 x 135 3 x 185 3 x 205 2 x 225 255 275 10 x 220 5 x 220 6 x 220 4 rounds 12 incline bench (115) 15 skull crushers (48) Pushups Bench 10 x bar + 20 each round then back down 8 x 125

12 minutes :20 ad :10 rest Build to 5rm CDB / 10 wg pullups / 16 Russian twist 5 x 97 5 x 102 5 x 107 4 x 112 3 rounds 10 CDB (82) 10 wgpu 16 Russian twists 10 min emom 3 x banded bench (165) 7 v ups 2 rounds 100 step waiters hold (72) each arm Handstand hold 12 pullovers (72)