1A) banded deadlifts

301 timing – 4 sets of 4 reps @ 75% stand on band 

1B) explosive box steps ups x 6 reps (3 Each Leg) with DB alt

1C) standing pencil jump x 5 reps

4 min amrap

4 x hang cleans 60/40kg

8 x air squats

20 x double unders

rest 4 mins

x 2 rounds