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 

for time

27-21-15-9
Thrusters 75/55 lb
Sumo Deadlift High-Pull 75/55lb

Workout notes: This couplet pairs two very simple barbell movements that have a high degree of difficulty when attempted together.  Going “unbroken” in a metcon is never a requirement but when you see large sets like this you should have a idea that you could do at least a very large number of reps in the first in one set and complete each round in 2-3.   For this workout choose a weight you can move fairly easily and continuously.