Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for front squat 4x3-5

Workout

A) Front squat
4x5 @75%+
Rest 3min
Start with 75% 1RM and work up in sets if feeling good

B) 3 rounds
6-8 ring dip
Rest 1min
Max reps (-2) wide grip pull-up (goal 6+ reps)
Rest 2min

C) 3 rounds:
10 DB press
10 inverted ring row
1min rest