Warm up-
5 minute bike
50 steps walking lunge with Dumbbell in each hand
20 Empty bar front squats

Strength
Front Squats
Build up to a 3 rep max… build up slow
should look something like this
10 10 (very light) 8,8 (still warming up) 5,5 (moderately heavy) 3,3+++ (keep doing sets of 3 until you miss

Wod-
15 minutes Amrap
30 Air squats
20 Push ups
10 Power Cleans 135/95