12 Labors

Build to 5rm cgbp / 8 pull-ups 135 185 205 220 230 26 reps cgbp @ 165 6 x 4 sling shot 245 5 x whatever overhead triceps extension 5 x whatever plate raises 6 x whatever banded triceps push downs 5 x 10 ghd su (10)

10 min emom 60" sled push 195

Build to 1 RM Axle OHP / 30 foot arm over arm pull 83 103 123 143 154 163 173 183 188 15 reps axle ohp at 153 5 x 5 floor press 225 5 x 12 btn press 95

6 rounds 70” reverse sled drags 295 12 ghr 5 x 6 banded gm 150 3 x 6 standing Ab whee Progression 4 x whatever plate raise 4 x whatever reverse fly things

Build to 8rm cgbp / 7 ngpu (15) 135 155 185 205 5 x 215 3 rounds cgbp 135 / 6 Ngpu (15) 18-12-8 4 x 4 slanger 235 5 x whatever bw dips 5 x whatever oh triceps extension

Build to 3rm axle ohp / 7 ngpu (15) 103 123 143 153 163 173 2 x 183 21 reps axle ohp  at 133 / c2b ngpu 3 rounds Floor press at 225 5-5-5-4-4 4 x 10 btn press 95 4 x whatever banded oh triceps ext 3 x whatever con curls

Build to 3rm ssb squat / 10 ngpu 150 200 220 240 250 270 290 18 reps ssb @ 220

30 min amrap 10 cal airdyne 1 x keg over bar (230, 55") 16 rounds 5 x we band curls 5 x we reverse flies

Build to 6rm ohp / 8 Yates rows 95 (both arms) 83 103 123 143 153 158 Axle ohp @ 108 / 8 Yates rows 12-10-7 8 x 3 floor press 235 4 x 10 Yates rows 105 5 x 8 btn press 95 5 x 8 pull-ups 5 x we oh triceps ext 5 x we banded push downs

Build to 5 rm ssb / 20 ghd su 200 220 240 260 270 35 reps ssb @ 190 2 sets 5 x 15 kbs 150 5 x 10 ghr 10

4 x 4 keg over bar (230 x 55”) 6 x 50’ farmers carry (240) 5 x whatever oh triceps extension 5 x whatever face pulls 5 x whatever triceps pushdowns

build to 4rm cgbp / 10 farmers handle rows (150) 135 185 205 225 235 Cgbp @ 175 / 10 farmers handle rows 12-10-10 Slanger @ 225 5 x 5 4 x 20 dips 4 x whatever reverse flies