Week 13

Day 1 

Back Squat - 5x3 - +5# from last week - +10# if it was easy
Barbell Hip Thrusts - 3x12 - heavy - high hips
Jumping Lunges - 200 reps - every time you stop , 10 hollow rocks
Wall-Ball @30/20 - Death By
Weighted Calf Raises - 100 reps - unbroken as possible

150 calorie ski erg for time - every 3rd minute - perform 10 ball shoulders - 80/40#

Day 2

Bench Press - 5x3 - +5# from last week - +10# if it was easy
Clapping Push-Ups - 3x12
100 Push-Ups - every time you stop, perform a 20s plank immediately AT THE END of the 5 minute AMRAP
Overhead DB Extension - 3x12
Cable Rope Extensions - 2x30
HSPU Negatives - 5 sets of your slowest possible - rest 60s between sets

150 burpees for time - every time you stop, run 100m

Day 3

Deadlift - 1x3 +5# from last week - +10# if it was easy
Hang Power Clean - 10RM
Good Mornings - 3x15 - light and perfect
DB RDL 3x12

150 strict pull-ups for time - every time you come off the bar - perform 10 sit-ups

Day 4 

Press - 5x3 - +5# from last week - +10# if it was easy
Dumbbell Push-Press - 1x50 @50/35
One Arm Arnold Press - 3x12 (each arm)
Band-Pull Aparts - 100 reps
Max Dumbbell Hold - 3 sets - 2 minutes rest between sets - 100#/70#
3 rounds - 100ft bear crawl - straight leg - rest 60s between sets

1500m farmer carry with 40/20# KBS- every time you put the object down - perform 10 KB swings immediately AT THE END of the workout