12 Labors

build to 1rm pause ssb squat / 20 v ups 5 x 150 3 x 200 3 x 220 3 x 240 1 x 250 1 x 270 1 x 290 1 x 310 1 x 320 1 x 330 1 x 7 pause ssb (230) 4 x 5 pause ssb (230) 5 x 10 sldl (295) 4 x 12 ghr

build to 3rm banded axle press / 7 pendlay rows (165) 3 x 83 3 x 103 3 x 113 3 x 123 3 x 133 3 x 143 3 x 148 1 x 10 banded axle press (113) 7 x 5 banded axle press (113) 8 x 6 pendlay rows 5 x 10 incline bp (155) 3 x 20 ghd su 5 x 10 cgbp (155) 5 x 15 ghd su 5 x 10 dips (vest) 4 x 20 head supp. rev flies

emom 10 50” sled push (225) Emom 10 3 x banded axle pulls (323) 5 x 10 ssb squat (200) 50 ghr (3 sets)

emom 12 3 x banded axle pp (143) Emom 12 3 x banded axle bench (163) 5 x 10 axle press (93) 5 x 12 Chins 5 x 10 floor press (135) 5 x 10 dB pullover 5 x 10 dips (vest)

Build to 3rm pause ssb / 20 sit ups 3 x 150 3 x 200 3 x 220 3 x 240 3 x 260 3 x 270 3 x 280 Amrap pause ssb (200) x 10 4 x 5 pause ssb 5 x 10 sldl (275)

Build to 5RM banded axle press / 5 pu (15) / 8 dragon flags 5 x 83 5 x 103 5 x 113 5 x 123 5 x 133 1 x 13 banded axle press (103) / 6 pu (15) / 8 dragon flags 4 x 8 banded axle press (103) 3 x 10 incline bench (155) 1 x 10 (145) 1 x 10 (135) 8 x whatever hs rev flies 5 x 10 cgbp (145) 5 x 10 dips

14 min emom 2 x banded axle pp (173) 8 x 2 banded axle bench (203) 2 x 3 axle bench (203)

4 x 8 sandbag load 240 - 54” 6 x 100” zercher yoke (315)

build to heavy set of 6 / 8 ng pull-ups 8 x 155 8 x 185 8 x 205 6 x 225 Amrap bench x 185 (8) 4 x 5 bench (185) / 6 ng pull-ups 4 x 10 cgbp (135) 4 x 8 pullovers (70) 4 x whatever French press 4 x whatever headsupported db rows 4 x 12 lat pulldowns

Build to 3rm strict press 3 x 175 A million x 10 head supported dB rows