Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 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. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes
15 Push Ups
200M Run

Workout notes: Review the standards for quality push-up as you determine a method for scaling the workout.  In a proper push-up your elbows track backwards and your knees will not touch the ground.  Make contact with the ground above your sternum and keep your body rigid.  You do not need to have unbroken sets and most athletes sustainable numbers will drop as their arms get fatigued. Be sure push the run as there is no need to worry about keeping your legs fresh for another leg movement.