Strength
Front Squats
7-7-7-7-7  try for 70%+ for all sets
Wod
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with

Pick a weight that you can keep moving with.