Max + explosive strength

3 sets of:
3 x 5s doorway leg press each side 5s between legs
Rest 30-60s
5 deadstop explosive pushups or knee pushups
Rest 60-90s

Strength

3 sets of:
5-7 single leg weighted hip thruster each side (3030 + 10 top hold after last rep)
Rest 30s
5-7 skater squats (controlled descent / scale with narrow stance splitsquats)
Rest 60s

Accessories

3 sets
5-7 single arm renegate row (2s hold at top) + pushup each side
rest 30s
7-10 russian Vups / V-ups / tuckups / crunches
rest 60s

Lower body strength (eccentric focus)

2 sets:
4-6 BB FS @ 60X1 (same weight/reps as last week)
rest 2-3 min

Lower body strength (eccentric focus)

2 sets
4-6 BB rom. DL @ 60X1 (same weight/reps as last week)
rest 2-3 min

Upper body strength (eccentric focus)

2 sets
4-6 strict HSPU @ 60X1 or 4-6 negatives with 6s ecc. (same ROM as last week)
rest 2-3 min

Accessories

2 sets
10-20sec. L-sit
30sec. double KB/DB Front rack carry/marching
6-15 knee supp. single arm rows (each side)
rest 1-2min between sets