Strength:

Dynamic Effort Bench Press

2-2-2-2-2-2-2 @ 50-60% of 1RM

1-70% 1RM

1-80% 1RM

1-90+% 1RM

Met-con:

AMRAP in 10 minutes of:

1 box jump

1 plyo push-ups

2 box jumps

2 plyo push-ups

3 box jumps

3 plyo push-ups

etc...