12 Labors

Build to 6 rm ssb / 10 kbs 80 / 15 palloff 6 x 200 6 x 220 6 x 250 6 x 270 18 reps 200 / 15 palloff 1 round 5 x 6 Hatfield ssb 270 5 x 12 kbs 150

Build to 4rm cgbp / 10 kB row (150) / 15 ghr 4 x 135 4 x 155 4 x 185 4 x 205 4 x 225 15 reps cgbp 170 / 15 ghd su 2 rounds 4 x 8 slanger 210 50 reps dB bench 68 4 rounds 2 x 8 kB row 150 75 bw dips

build to 10rm axle press / 8 pull-ups / 8 kB windmill 10 x 83 10 x 103 10 x 113 10 x 118 10 x 123 24 reps ohp 83 2 rounds 5 x 10 floor press 153 5 x 10 btn press 75 2 x 8 85 1 x 8 95 1 x 6 100 1000000000 push downs

Build to 8 rm ssb / 10 kbs 80 / 10 AB wheel 8 x 200 8 x 220 8 x 240 8 x 250 1 x 21 ssb 175 1 x 10 AB wheel 5 x 8 Hatfield squat 270

build to 6rm cgbp / 6 ngpu / 12 ghd su 6 x 135 6 x 155 6 x 185 6 x 205 6 x 210 18 x cgbp 160 / 6 ngpu 2 rounds 4 x 8 slanger 205 4 x 12 ghd su 55 reps dB bench (58) 3 rounds 5 x 12 dips (chains) 7 x whatever lat pulldowns 135

5 x 5 pause bench 205 5x 5 incline bench 155 5 x 12 db bench 70 5 x 8 db incline bench 70 3 x 8 cgbp 155 5 x we extensions

squats 3 x 235 3 x 265 3 x 295 5 x 5 265 8 x 10 AB wheel 5 x 8 banded ssb gm (150) 5 x 12 kbs 150

4 rift 100 ft yoke 270 30 pull-ups 30 kbs 70

bench 7 x 3 245 2 x 2 250 Floor press 5 x 3 215 kB row 5 x 12 150 Triceps extension 5 x 20 Band push down 5 x whatever