Warm Up X2:
Short Lap
Side QM down & back
10 wall squats ( done facing wall keep hands off wall and squat looking forward- focus is on keeping torso upright)
Bear crawl (down & back)
10 pull ups (any variation)

Mobility: 
Elbows on box stretch

Weight Training:
Front Squat 3 @80% 2@85% 1@90%
Rest 2:00 Min
3@ 85% 2@90% 1@95%

Workout:
5 Rounds for time:
10 Ring rows
10 Dips (Ring, P-Bar, or Bench)
10 Heavy goblet squats 

Comment