Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%
 
 
WOD
"Habanero"
For Time
40 wall balls 20/14
20 alternating DB snatch 50/35  35/20
30 wall balls
20 alternating DB snatch
20 wall balls 
20 alternating DB snatch
10 wall balls