Skill

Front squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18 …
Burpee
Deadlift 185/135 lb

Workout notes

This deadlift should be fairly light compared to your max and only moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps possible when choosing your weight.  The toughest but fastest burpee standard is going to be sending both feet back while going down and then forward at the same time prior to jumping.  You can easily moderate the difficulty by stepping forward and/or backward and eliminating the jump at the end of each rep.  Scale to a sustainable standard that allows you to keep moving for all twelve minutes.