SWOD
Front Squat 3 x 10(Do a couple of warm up sets to work up to your work weight then use the same weight for 3 x 10. If you hit 3 x 10 last time go up in weight. If you did not get 3 x 10 stay with the same weight as last time, the last set should be to failure no matter what)
WOD
12 min AMRAP
3 OH squats 95/65
9 Power cleans 95/65
100 M Run