12 Labors

10 min emom 3 x beltless banded axle pull (303) 8 x 5 beltless ssb squat (240) 4 x 8 Ssb gm (170) 4 x 8 ghr (25)

5x3 bench (210) 3x3 bench (215) 2x2 bench (220 5 x 20 db rows (110) 5 x 5 floor press (185) 5 x 12 skull crushers 10x8 chins

20 min Emom 3 x chain bench (175) 5 x Chins 5 x 10 strict press (105) 5 x 10 incline press (125) 5 d 8 chins

Build to 5rm beltless ssb squat / 10 k2e 5 x 150 5 x 200 5 x 220 5 x 240 5 x 260 5 x 270 4 x 8 beltless ssb (230) 4 x 10 k2e 4 x 10 ghr (25)

build to 5 rm axle floor press / 10 lay pull down (150) 12 x 123 10 x 143 8 x 163 5 x 183 5 x 203 5 x 213 1 x 13 axle floor press (168) 4 x 8 axle floor press (168) 5 x 10 lat pull down 5 x 10 strict press (93) 5 x whatever dips 5 x whatever lat pull overs (58)

build to 1rm Ssb squat / 30” standing arm over arm pull 3 x 150 3 x 200 3 x 220 3 x 240 1 x 270 1 x 290 1 x 300 8 x 3 ssb squat (255) 4 x 30” standing arm over arm pull 5 x 15 ghr (15)

build to 3rm bench press / 8 pull-ups Bar 3 x 135 3 x 185 3 x 205 3 x 225 3 x 235 3 x 240 3 x 245 1 x 6 bench (205) 5 x 4 bench (205) 4 x 8 pull-ups 5 x 10 strict press (105) 4 x whatever band pullovers 4 x whatever weighted dips (best)

12 min am rap 4 clean and press 115 8 ttb 8 rounds + 1 rep

20 min 10 push press (115) 5 kbs (80) 10 bj 9 rounds + 15 reps

emom 10 3 x beltless axle pull (273) 15 x 3 beltless ssb squat (230) 4 x 15 ghr (10)

10 min 10 power clean (155) 20 sit-ups 40 du 3 rounds + 10 cleans

10 x 3 banded axle bench (198) 10 x 8 ghd su 5 x 10 axle floor press (173) 3 x 15 one arm kB row (150) 5 x 10 axle strict press (108)

6 rounds 60 du 15 kbs (80) 15 pu 26:30

build to 3rm beltless ssb squat / 8 pu 3 x 150 3 x 170 3 x 200 3 x 220 3 x 240 3 x 260 3 x 270 3 x 280 Beltless ssb (220) 1 x 8 8 x 4 4 x 15 ghr (10)