Skill
Tempo Front Squat
8 sets of 3 reps
3 seconds down, 3 second hold, normal speed on the way up

Be sure to keep the weight and the speed manageable so that your chest stays up and your knees stay out the whole way through each lift.

Workout of the Day
AMRAP in 12 minutes:
12 overhead lunges
12 lateral burpees
24 sit ups

Pick an overhead lunge weight that lets you work through the reps unbroken for most or all of the workout. Scale to a front rack lunge if the overhead position is too stressful on your shoulders.

standard: 65/45
rx: 95/65
sport: 95/65, 12 toes to bar
overachiever: 115/85, 12 toes to bar