Pre WOD
Using your backsquat 3RM (160), John calculates your 1 rep max.(169)

Do 75%, 5 reps (I did 5 @130)
80%, 5 reps (I did 5 @135)
85%, 5 reps (plus as many more as you can do) (I did 5 @145)

Also, 5x3 ring dips

WOD:
3 rounds for time, with a 12 minute cap:
50 DU's (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

I did the 400 m run, finished 2 full rounds at about 11:25. Didn't start 3rd round.