Explosive work:-
3 rounds
4 x KB farmers hold vertical jumps
6 / 6 Single leg jumps
6 / 6 Seated Jumps or high box jumps
3 x 10 Ab rollouts (perform these between sets of the explosive work)
Metcon:-
10 Rounds
12 Deadlifts
6 Burpees
3 Power Cleans
RX: 65/45kg