Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max (295 lb 3RM)
75%, 5 reps
80%, 5 reps
85%, 5 reps (plus as many more as you can do)
Then 5x3 ring dips

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

Squat 5x5 (200 lb)
Overhead Press 5x5 (120 lb)
Deadlift 1x5 (190 lb)

Squat 5x5 (220 lbs)
Bench Press 3x5 (165 lbs)
Barbell Rows 5x5 (120 lbs)

Squat failure third time:
4-2-1-0-0

Next WOD I'll deload 10% to 200 pounds.

Low bar squat 3x5 @ 22-25kg

Bench press 3x5 @ 22-25kg

Deadlift 1x5 @ 35kg

Pull/chin ups ... 3x5
& ring rows ... 3x5

Sprint Intervals:

Sprints - 100m (standing starts) - 8x100m - all between 13.5 and 14.5. Run 100, walk 100

Metcon:

5 Rnds: 5 Hang Cleans (185lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 29:30

Mobility
Roxanne burpees
Burgener Warm-up

Dan John Big 21 Clean and Press
60-65-70-75-80-85-90-95-100

5 Rounds
7 Burpees
10 Hang Power Clean 70#
10 Push Press 70#

2x10 Wall Extensions

2 rounds of:
Side squats x 15
Squat rotation x 15
Overhead squat (no weight) x 15
Single leg deadlifts x 15
Walking lunges x 10
Side leg lifts x 8
Plank x 20"

Bodyweight - Home

5 rounds for time of:
400m run
15 OHS at 95#

1600m run

Tabatas AirDyne Sprints
20:20 (4 minutes work)

3x15 Reverse Crunch
3x15 Vup