Warm up
3 rounds
4 pull ups
8 push ups
16 squats

Strength
Front squats
One more week to ease back into squats
4 sets of 8, try to use the weight you used for you 5x5s last week

Wod-

13 Minute Amrap
10 Cals row or 10 cal bike, both are rx just make notes in the leaderboard
8 push press 115/75
10 Cals
8 pull ups

Pick a weight you can do unbroken on the push press for at least the first few rounds.