Week 12

Day 1 

Back Squat - 5x3 - +5# from last week - +10# if it was easy
Static Barbell Lunges 2x18 (each leg)
Speed Front Squat - 2x20 @115/85
Weighted Calf Raises - 3x20

5 rounds - 30/20 calorie assault like - rest 3 minutes between sets

Day 2

Bench Press - 5x3 - +5# from last week - +10# if it was easy
Weighted Dips - 3x12
Narrow Grip Bench Press - 2x20
Dumbbell Skull Crushers - 2x20

60s sit-ups, 60s plank, 60s max l-sit, 5 rounds

Day 3

Deadlift - 1x3 +5# from last week - +10# if it was easy
Power Snatch - 3-3-3-3-3 - light and snappy - no weird shit
Good Mornings - 3x15 - light and perfect

Circuit -
Super Man Row - 95/65 x 50 reps
Strict Pull-Ups x 50 reps
Dumbbell RDL x 50 reps
Strict Chin-Up x 50 reps

Day 4 

Press - 5x3 - +5# from last week - +10# if it was easy
One Arm Dumbbell Press - 3x10 (each arm)
Face Pulls - 2x20
Barbell Shrugs - 3x10 @90% of 10RM
5xmax strict HSPU - 2 minutes rest between each

550m odd object farmer carry
550 odd object hold