Back squat + Front squat/Ring Dip/Chin-up

Strength
Wendler 5/3/1: Squat (de-load)
5 @ 40%
5 @ 50%
5 @ 60%

WOD
12 min AMRAP:
5 Front Squats (135/95lb)
7 Ring Dips
9 Chin Ups (strict)

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Strength
5 at 105
5 at 135
5 at 160

WOD
7 rounds (+ 5 front squats and 5 ring dips)