Power:
Box Jump for height
15min work for a single high jump
Metcon:
For time:
15 Overhead Squats (#45/30)
30 Pullups
10 Overhead Squats (#55/40)
20 Pullups
5 Overhead Squats (#65/50)
10 Pullups
Endurance:
Core:
50 Vups
50 Situps
30 Leg throw with a partner
Then
3 Rounds:
Run 800
100 Air Squat