Pre-Wod
Find 1RM Back Squat

6 Minute Ladder
1 Thruster (135/95)
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...
4 + 4 thrusters

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up (45#)