Part 1:
15 mins
Pause Front Squats
5×3 Double Pause
Pause for 10 seconds at the bottom and 5 seconds half way up

Part 2:
AMRAP 17 mins
7 Front Squats (135/95)
14 KB Swings (24/16kg)
7 Toes to Bar

Mobility:

This can all be done at home and is great for POST WOD!