1. Tempo front squat
60%x3x3/5 seconds down, fast up.
This weight will not be heavy. Concentrate on body position. Focus on keeping the bar tight to your neck, elbows up, and your back as upright as possible. 
2. Partner WOD

amrap 25
row 250
10 sdhp@70/53
Rest while your partner works. Scale weight if needed.