Part 1:

15 mins
Front Squat
1 Max Effort Unbroken set @ 90% of 3RM
(Rest 2mins between sets)

Part 2:
3 Rounds for Total Time:
Run 400m
30 Thrusters (65/45)
Rest 2mins after each round
*Do Not Ghost Ride the Bar (aka drop your weight from overhead esp with an empty bar… This will result in a 50 burpee penalty)