Pre WOD
Using your backsquat 3RM (165)
75%, 5 reps (125)
80%, 5 reps (135)
85%, 5 reps (145)
Then 5x3 ring dips (unweighted)

WOD:
3 RFT 12min cap
50 DUs
21 burpees
12 T2B

Did it bassackwards (turned pre WOD into a post WOD)

Make it Up workout: 12 min 15 wall Ball, 10 Burpee55# push Press 5X EMOTM for 10 min, and blue pull ups

Barbell row 3x20 30kg
Shoulder press 3x10 30kg
Push press 3x5 40kg

Lateral raises db 3x10 8.5kgx2
Frontal raises db 3x10 8.5kgx2
Back flyis db 3x10 8.5kgx2

Barbell curl 3x10. 30kg
Hammer curl 3x10 8.5kgx2
W curl / hold other hand 3x10

Biceps curl bb 3x10 20kg

45min cardio (running, rowing, skiing etc)

Front squat

6-6-4-4-2-2

100 Burpee Challenge Day 62

100 Burpee Challenge Day 60
making up some days that I missed for the burpee challenge. every 10th day is a something new. I chose Bar Facing burpees.

30 minute cap

Using an axle perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the axle over head. Repeat x 100 reps.

60% of your body weight on the axle.

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Above is the workout as prescribed, but I did it after 20 minutes of benching and I was pressed for time, so I had to cut it down to 20 min. I used a 95 lb. fat bar and my forearms were the primary limiting factor.

100 Burpee Challenge Day 59

4 rounds for 5 mins:

400m run (only one each round)
AMRAP with remaining time after each 400m:
3 burpees
6 hrpu's
9 air squats
12 sit ups

1 minute rest between rounds

14min amrap
14 Front squats 50/35
14 Push ups
14 Step ups