Someone Neglected Their Lunges

And the winner is...

Strength – Front Squat
7×2 Reps at 80% or higher.
On the first rep pause for 3 seconds at the bottom.  The second rep is done at your regular pace (unless your regular pace sucks of course).

WOD
AMRAP 12
6 Muscle Ups (Scale with 12 Pull Ups)
12 F. Rack Back Lunge (115/75)
50 Double Unders