Pre-Wod
Find 1RM Back Squat- 300, failed at 315

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...

Completed first 2 rounds using Bar muscle ups
On the third round substituted pulls up and dips on the third rep
4th round was pull ups and dips

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up- Used 53 lb KB