I have made example exercises for each numbered item below, simply pick one and pr.
 Click here for examples of exercise selections

Max effort lower body day:

• Accelerations
• 2 leg jumps
• Olympic lift clean
• ME lower body lift
• 1 leg lower body
• Heavy ab exercises
• Heavy overhead med ball throws

Dynamic effort upper body day:

• Olympic lift overhead
• DE upper body+
• Plyo pushup+
• Upper body front rep out
• Upper body back rep out
• High CNS triceps
• Low CNS triceps
• Grip

Dynamic effort lower body day:

• Max velocity
• 1 leg jumping
• Low intense jumps+
• DE squat superset+
• High CNS assist
• Core throws
• Light overhead med ball throws

Max effort upper body day:

• Olympic lift overhead
• ME upper body
• High CNS opposite group of ME
• DB shoulder press
• Bicep+
• Triceps+
• Rotator cuff+
• Plyo pushup+

+equals superset with the exercise beneath it.