12 Labors

emom 20 3 x banded axle push press (143) Enom 20 3 x banded bench (155) 10 reverse flies 4 x 15 Viking press (115)

build to 5rm ssb gm / 50” zercher yoke (335) 150 170 190 200 210 220 4 x 8 ssb gm (170) / 50” z yoke (285) 4 x 10 ghr ( various weights)

Build to single nose height axle pin press / 4 pu (35) / 15 c ups 5 x 73 5 x 93 3 x 103 3 x 120 2 x 143 1 x 163 1 x 168 1 x 173 12 x 3 pin press (138) 12 x 5 pu 5 x whatever dips 5 x whatever lateral raises (10)

3 x 100" sandbag carry (250#) build to single (90%) axle overhead (223) Amrap axle overhead (5 x 188, 6 x 178, 8 x 168) 4 weighted pullups (35) 12 dragon flags axle push press (3 x 5, 1 x 6) (168) 4 weighted pullups 10 dragon flags 8 rounds 4 banded strict axle press (108 + bands) 50" farmers (220 per hand) 5 weighted pu (15)

4 x 50” zercher yoke (300) 50” keg carry (200) 50” farmers (200) Build to single squat (300) Amrap squat (10 x 240, 14 x 220, 10 x 200) 15 ghd su 4 x Sissy squats Ghd au

Build to double bench ~80% 2 x 240 Amrap bench (10 x 190, 13 x 175, 10 x 160) 18 rope rows 4 x 8 pause bench (135) 4 x 18 rope pulls

lank forever Build to single axle do 463 Amrap axle pull (15 x 360, 12 x 333, 12 x 323) 20 hollow rocks 3 x 10 ssb gm (170) 3 x 15 sissy squat

4 x 50” zercher yoke (285) 50” leg carry 200 Build to single ohp (165) Amrap ohp (5 x 145, 8 x 125, 9 x 115) 18 lat pd (135) 12 dragon flag 4 x 8 banded ohp (100) 4 x 12 lat pd 4 x 12 dragon flag 4 x burnout French press 4 x burnout curl

conditioning :30 Ssb squat (150) :30 k2e :30 du :30 rest X5 Build to 90% ssb squat (310) Amrap ssb (7 x 270, 7 x 250, 9 x 235) 10 burpee bj 30 hollow rock 4 rounds 25 sissy squat 12 ghr (green band)