12 Labors

Build to 5RM cgbp / 5 Yates rows (205) / 18 vups 8 x 135 5 x 185 5 x 195 5 x 205 5 x 215 3 x 220 3 x 8 cgbp (170) 4 x 5 Yates rows 1 x 6 cgbp (170) 4 x 10 dips (55) 3 x 10 French press (58)

Emom 20 2 x banded axle pp (165) 5 x pulley rows (125) Emom 20 3 x banded bench (165) 3 x pulley rows

8 rounds Arm over arm pull 5 x Viking press (215) 2 x sos to shoulder (170) 2 rounds arm over arm 5 x Viking press Viking press strep set (215, 205, 160, 115)

Build to 1RM ssb gm / 50" zercher zoke (355) 3 x 150 3 x 170 3 x 190 3 x 220 3 x 240 3 x 250 3 x 260 3 x 265 8 x 3 SSB GM (210) 4 x 50" zercher yoke (335)

Build to 3RM Nose Height Axle Pin Press / 8 Pullups / 6 weighted GHD SU 3 x 83 3 x 103 3 x 123 3 x 143 3 x 153 3 x 163 2 x 168 9 x 5 pin press (128) 7 x 5 pull ups 5 x whatever weighted dips 5 x 15 kb rows (80)

20 min emom 3 x banded axle dl (283) 3 x k2e 20 min emom 3 x banded ssb (175)

4 x 5 SoS to shoulder (150) 20 min emom 2 x banded axle push press (153) 20 min emom 3 x banded bench (150) 4 x bb row (155)

build to 3rm ssb gm / 50” zercher yoke (335) 3 x 150 3 x 170 3 x 190 3 x 200 3 x 220 3 x 240 7 x 5 ssb gm (190) 4 x 50” zercher yoke (285) 3 x 20 banded back extension

Build to 5RM Nose-Height Axle Pin Press  / 10 pullups / 10 dragon flags 5 x 83 5 x 103 5 x 123 5 x 143 5 x 153 4 rounds 8 x pin press (123) 10 pullups 10 dragon flags 5 x 10 dips (1 chain) 5 x whatever reverse flies

20 min emom 3 x axle chain dL (303) 3 x ghd su 20 min emom 3 x banded ssb squats (160)

4 x 50” zercher yoke (305) 50” farmers (220) 50” keg carry (210) 8 x 10 Viking press (140) Fooled around with arm-over-arm pulls with the exer genie.  I couldn’t get the set up right so I kept pulling myself and not the implement.  I’ll try setting up with a bar in the bottom of my rack and pulling off of that.