Strength
block two- eccentric 
front squats
4 sets of 1 rep @50X1 at 80%

WOD
"Laced Up"
20:00 EMOM
min 1- 12 box jumps 24/20"
min 2- 40 foot hand over hand sled pull- add three plates to little sleds
min 3- 45 seconds max cals bike 
min 4- rest