SWOD

2×5 Front Squat @ 60%+5 Pounds

Then

3×3 Front Squat w/a 3 second pause at the bottom at the same weight

WOD

3 Rounds

7 Thrusters 135/95

7 Hang Cleans

5 Burpee Penalty if you drop the bar during either set. You may drop it between thrusters and Hang Cleans.

Then a 100 DU Finisher