Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps - 135
80%, 5 reps - 145
85%, 5 reps (plus as many more as you can do) - 155
Then 5x3 ring dips

WOD: 2 Complete Rounds and 400 m run
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B