A,
Explosive Strength:
5-4-3-2-1 Box Jump (build up ..as high as possible each sets)
Single Leg Broad Jumps 10m/leg

B,
Strength:
3-4 sets:
KB Single Leg Deadlift 12/12-10/10-8/8-6/6
(ascending weight)
Single Leg Box Squat or Pistol Squat 6/6 @bw or light KB

C, WOD: AMRAP 8 MINS
40 Partner Medball Sit Hold with Twist
250 m Bike (YGIG)
40 Partner Medball Squat Pass
500 m Bike
40 Partner Medball Russian Twist
750 m Bike

*Bike +250 m