12 Labors

6 x 6 sandbag load 240#, 54”

Build to 1RM deficit axle pull / 10 ghd sit ups 3 x 323 3 x 373 1 x 423 1 x 453 1 x 473 1 x 493 Amrap deficit axle pulls (393) (9) 4 x 5 deficit axle pulls (393) 5x5 ssb gm (220) 3 x 12 ghr

Emom 12 3 x banded axle pull (343) 5 x 10 ssb squat (200)

Build to 5RM rev banded axle z press / 8 pull-ups / :30 sec zercher hold 5 x 123 5 x 143 5 x 163 5 x 183 5 x 188 5 x 5 rev band axle z press (173) 5 x 8 pullups 5 x 10 cgbp (155) 5 x 10 dips (chain) 5 x whatever hs rev flies (10)

Zercher yoke (355) 8 x 50” 4 x 100”

Emom 12 3 x banded axle pp (163) 10 x 3 banded axle bench (188) 2 x 6 axle floor press (183) 3 x 6 axle floor press (163) 5 x whatever sos rows (125) 5 x 12 dips (vest) 5 x whatever head supported rev flies (10) 5 x whatever yoke rows (175)

Build to 5RM deficit axle pull 5 x 323 5 x 373 5 x 423 5 x 443 5 x 453 Amrap deficit axle pull 11 x 353 2 x 8 deficit axle pull (353) 5 x 10 sldl (275) 5 x 10 Banded ghr

5 x 3 sandbag (240) over 56” 4 x 3 cdb (92) right 1 x 5 cdb (92) right 4 x 2 cdb (92) left 1 x 1 cdb (92) left

Build to 1RM rev band axle z press / 8 pull-ups / 8 dragon flags / 30 du 5 x 133 3 x 153 3 x 173 2 x 183 1 x 193 1 x 203 1 x 213 Rev band axle z press (173) 1 x 6 5 x 4 3 x 10 incline by (155) 1 x 10 incline bp (145) 1 x 10 incline bp (135) 5 x 12 dips (vest) 5 x weight head supp rev flies

emom 12 3 x banded axle pulls (313) 4 x 10 banded ssb squats (200) 4 x 12 rdl (245) 4 x 10 banded ghr 4 x 8 weighted chin ups (1 chain)

6 x 50 x 375 zercher yoke carry 3 x 100 x 285 zercher yoke carry

emom 12 3 x banded axle pp (148) Emom 12 3 x banded axle bench (173) 3 x whatever cgbp (143) 14-10-8 3 x whatever pallof press 5 x whtever sos hemisphere rows (110) Dips 30 x vest + chain 8 x vest 12 x bw 3 x 8 cdb pullovers (75)

Build to 3rm deficit axle pull (3”) / 10 ttb 3 x 323 3 x 373 3 x 403 3 x 423 3 x 443 3 x 463 3 x 473 Amrap x 353 (12) 2 x 6 (353) Build to heavy set of 8 ssb 8 x 200 8 x 220 8 x 240 2 x 12 banded ghr 2 x 10 banded ghr

Build to 3rm reverse band z press / whatever pull ups/ 12 ghd su/ 30 du 5 x 133 5 x 155 5 x 165 3 x 170 3 x 175 3 x 180 3 x 188 1 x 18 133 rev band axle z press 3 x 10 133 4 x 12 ghd su 4 x 30 du 4 x whatever dips 4 x whatever head support reverse flies