12-15

Front squat
Find a heavy set of 3 then back the weight off for a set of 10

WOD
Competitor/fitness
6 rounds for time
9 clean and jerks 115/75
9 burpee box jumps 24/20
45 DUs

Lifestyle
6 rounds for time
9 clean and jerks 95/65
9 burpee box jumps 24/20
90 singles