Bars & hops.

Strength:

Front Squat.

2 reps every 30 seconds for 6 minutes @ 75% of 1rm.

WOD:

for 8 minutes,
complete 8 thrusters at the top of each minute (115/75).
Then complete AMRAP Box Jumps in remaining time (30/24),
rest 1 minute, then take 1 minute to find Max Height Box Jump.