Speedy bench and Max effort squats

Ok, another 2 part post, sorry for missing Wed.

8 x 3 bench press @ 60% + green bands
4 x 8 JM press
7 rounds of 5 clapping pushups
rest 30 secs
3 x 10 seated press (sitting on the ground, legs straight out in front of you.

max effort box jump, for max height
Max effort box squat 1,1,1,1
5 x 5 squat mornings (go heavy, risk failure)
sled drags 10 x 30m, as heavy as possible