A,
Box Jump, pick height : 5x3

Rest 2 mins between sets.

Work on maximal height but something you are confident you will get with all 3 reps.

Rest 1:30-2 mins between rounds.

B,
3 rounds for time of:
20 Box Jumps @60/50cm
10 Power Snatches @52/34kg

Goal: Sub 8 min

C,
weighted GHD Hip extension 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Recovery weight