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

100 Burpee Challenge Day 62

4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400 meter run

3x5 @67%

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.

Barbell WU 3rnds (25s / 35s)
1. btn snatch press
2. good morning to back squat
3. snatch drop
4. hang power snatch

Every 2min x 4
1-2: power snatch + 2x hang power snatch
3-4: snatch + 2x hang snatch

Every 2:15 x 5
5x back squat (2s hold at bottom)

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