10 minutes: Work to 1RM Front Squat
1a) 4 x 5 Front Squats @ 75% 1RM
rest 90 seconds between sets
1b) 4 x 8 Front Squats @ 60% 1RM
rest 90 seconds between sets
2) 4 x 5 Tempo Ring Dips (3 sec down, 3 sec pause at bottom, 3 sec up, 3 sec pause at top)
Scale = Banded or Box Dips.