12 Labors

12 x 3 banded axle push press (173) 15 x 2 banded axle bench (183) 5 x 10 axle incline (123) 5 x 8 one arm kB rows (159)

build to 3rm banded ssb gm / 10 ghd su (10) 3 x 150 3 x 170 3 x 190 3 x 200 3 x 210 3 x 220 1 x 10 banded ssb gm (165) 4 x 7 banded ssb gm (165) 9 x 5 ssb squat (240) 3 x 10 ghr

Build to 3rm cgbp / 6 weighted pu (15) 3 x 155 3 x 185 3 x 205 3 x 225 1 x 12 cgbp (165) 4 x 8 cgbp (165) 4 x 6 weighted pu 5 x 10 low pin bench press (155) 5 x 10 banded strict press (75)

10 min emom 3 x banded axle dl (363) 4 x 10 ssb (255) 4 x 6 banded ssb gm 170

Emom 12 3 x banded axle pp (163) 12 x 2 banded axle bench (183) 5 x 10 strict press (113) 5 x 10 pullups 3 x 8 axle floor press (153) 3 x 8 pullups

build to 5RM pause ssb squat 5 x 200 5 x 220 5 x 240 5 x 260 5 x 280 1 x amrap pause ssb 240 (6) 6 x 4 pause ssb (240) 5 x 10 sldl (315)

Build to 1RM banded axle press / 10 chins 123 133 138 143 148 1 x 10 axle press (103) 4 x 8 axle press (103) 4 x 10 axle incline press (123) 4 x 5 axle incline press (153)

emom 12 3 x banded axle dL (343) 5 x 10 ssb squat (220) 4 x 8 banded ssb gm (150) 5 x 10 ghr

Emom 12 3 x banded axle pp (153) 12 x 3 banded axle bench (173) 10 x 10 band rows 5 x 10 axle press (103) 5 x 10 floor press (143) 5 x whatever face pulls 4 x 15 dips 4 x hs rev flies