A) 15 min to find you best 3 rep Front Squat
B) 15 min to find your best 3 Rep Push Press from the ground
C) 3 heavy d-bell clean and jerks
6 step down box jumps (#2#1)
Clean and jerks should be so heavy that you have to freakin jerk it. =-)
Once your second foot returns to the recovery position on the floor explode back to the box. As fast as a mouse trap. Bam!