SWOD- 10 x 2 of 2 rep front squats. Increase weight as follows 4 sets, 4 sets, and last two hit a 2 rep max. These are performed on the minute.
WOD- AMRAP in 9 min of:
3 Bench Press @ bodyweight
6 Handstand PUs
9 Weighted dips 25/10
If performing dips on bench or boxes, double weight.