Strength

Front Squat 8-5-3-2-2-2-2

Work up to a strong effort 2 rep front squat. Start light and increase the weight for each set. The focus here should be on keeping your torso upright and tracking your knees over your feet. If your chest and elbows are collapsing forward and unable to keep the elbows up and pointing out you may need to keep it light and work on the mechanics. Establish good form early and increase only if your movement is sound.

WOD

AMRAP in 12 Minutes
20 Push-Ups
30 Air Squats
200M Run

Workout notes: The strict push-up and bodyweight squat might sound easy but they present some strong challenges.  Performing high rep sets of push-ups can have you hitting a wall fast.  Stick with whatever scaling method you choose for the entire workout and break up the set when you need to.  The gold standard is plank with your chest and thighs hitting the ground and then reaching full extension without arching.  If you have been using the same scaling method for a while take this opportunity to try out a more difficult push-up method.  Maintain plank and avoid sagging, reaching or resting at the bottom.