Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max = 430 lbs
75%, 5 reps - 325
80%, 5 reps - 345
85%, 5 reps (plus as many more as you can do) - 365 (only did 5 but could have done more)
Then 5x3 ring dips (did these after the WOD)

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run) (25 double unders/200 M on round 1 and then 400M on rounds 2 & 3)
21 burpees
12 T2B