12 Labors

emom 11 3 x banded axle pull (353) 4 x 8 banded ssb (215) 60 x bw ghr 3 x 12 sissy squats (35)

emom 12  2 x banded axle pp (173) Emom 12 3 x banded axle bench (173) 9 x v ups 5 x 10 sos hemisphere rows 5 x whatever bb French press 5 x whatever head supported reverse flies (10)

20 min to build heavy triple sos over bar (52”) 3 x 175 3 x 185 3 x 195 3 x 205 3 x 215 3 x 5 sos over bar (175) Build to 8rm Viking press (weight = on bar only) 15 x 90 8 x 135 8 x 160 8 x 170 8 x 180 8 x 160 5 x whatever face pulls

Build to 3rm bottoms up ssb / 3 sos over bar (175) 10 x 150 5 x 200 3 x 220 3 x 240 3 x 260 3 x 270 10-6-8-8 bottoms up ssb (215) Build to 12 rm sldl 12 x 135 12 x 225 12 x 245 12 x 265

4 rounds 10 x incline bench (155) Burnout pull-ups 10 x weighted ghd au (15) 3 x burnout bb French press (55)

build to 1RM cgbp /6-8 pendlay rows (160-170) 8 x 135 5 x 185 3 x 205 2 x 215 1 x 225 1 x 235 1 x 240 1 x 245 1 x 250 Amrap cgbp 6 x 205 3 x 4 cgbp (205) 1 x 3 cgbp (205) 3 x 10 pendlay row (135) 60 x bw dips 4 x 12 ttb

emom 10 3 x banded axle pull (333 + bands) 10 x 5 banded squats (205+ bands) 70 x bw ghr 65 deficit kB dL (150)

20 min emom 3 x banded bench (165) 14 x kB rows (alternate arms) 20 min emom 2 x banded axle push press (153) 4 x whatever incline bench 4 x 12 tbar row (150) 4 x whatever triceps push downs (35)

Build to 3 rn cgbp / 3 Yates rows (225) / 8 dragon flags 10 x 135 5 x 185 3 x 195 3 x 205 3 x 215 3 x 225 3 x 230 3 x 235 9 x 5 cgbp (185) 6 x 3 Yates rows (205) 3 x whatever dips

Emom 20 3 x banded axle pull (303) Emom 10 5 x banded ssb squat (190) 4 x 15 ghr 4 x 12 ttb

20 min emom 3 x banded axle push press (145) 5 x whatever heavy pulley rows (150) 20 min emom 3 x banded bench (165) 10 x kB row (80)

Build to 3rm bottoms up squat / 50” farmers (220) 8 x 150 3 x 200 3 x 220 3 x 240 3 x 260 3 x 270 3 x 290 2 x 6 bottoms up squat (230) 4 x 8 bottoms up squat 2 x 50” farmers (220) 62 ghr 1000000 triceps push downs