Strength Every 3 minutes for 5 sets 10 seated dumbbell strict press - both arms at same time - go as heavy as possible to get 10 consecutive reps and 10 bent over dumbbell rows - single arm. If the heaviest dumbbell isn't enough to challenge you...use a KB, I'm guessing the 88 pounder should provide enough challenge.
WOD AMRAP15 1/7 of the 'Bear Complex' (RX: 135/95, RX2: 95/65) 10 bar facing burpees
The Bear Complex consists of: Power clean Front squat Push press from front rack to back rack Back squat Push press from back rack to front rack Repeat that for 7 cycles without resting the barbell on the ground.
So, 1/7th of that would be just 1 cycle
Power clean -> Front squat -> push press -> back squat -> push press, then put the bar down and do 10 bar facing burpees. Rinse and repeat for 15 minutes.