Power Work(speed/explosiveness)
Seated Hurdle Jump
10x 1 rep
*Increase the height every set
*Start your first set at moderate height

WOD
3 Rounds For Time:
27 Air Squats
21 V-Ups
15 Deficit Plate Push Ups (Plates: 20/15 kg)
-rest 3:00-
3 Rounds
27 Air Squats
21 Toes to bar
15 Push Ups

Acc:

Lying DB Hamstring Curl
4 sets: 10 reps – RPE 8

*Rest 1:00 b/t sets 

Bent Over Barbell Row – Underhand Grip
4 sets: 10 Reps – RPE 8

*Rest 1:00 b/t sets