A,
Back Squat Deload
Week 4 Cycle 2
1x5@40%
1x5@50%
1x5@60%

Find your Incline Bench Press 1 Rep Max.
Find your 1RM for the day. Work to Increase weight by 2,5-5kg from last week.

B,
Dumbbell Bench Press 15-15, using heaviest weight per set
Dumbbell Rollback 10-10, using heaviest weight per set
Single Arm Dumbbell Row 10-10, using heaviest weight per set

C,
4 rounds for quality of:
3 Box Jumps
10 Banded Push-ups
10 Jumping Squats
10 Banded Barbell Rows, pick load
10 V-ups
20 Row Calories

Box Jumps- high
Jumping Squats- add loading if you like
Row Calories- easy to moderate pace

Focus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.