Strength

4 sets:

1A. Tall Box Jump
2 reps

+

1B. Weighte DB Jumps 1.1.1

then..

2. Stick Jump Progression + Broad Jump
Every 1:30 x6:

1.1.1 stick jumps + 1 Broad Jump

Conditioning

3 rounds:
50 feet SA dumbbell suitcase lunge
12 toes to bar

2 rounds:
50 feet SA Front Rack lunge
9 chest to bar

1 round:
50 feet SA overhead lunge
6 BMU

Time Cap: 11 min

Notes

All lunges can be switched arms at any point. The suitcase and front rack lunges should be done without much break. The Overhead lunge may be smart to strategically break at the 25-foot point.

Small Sets on Toes to bar, looking to be done with each set of 12 in about 45 seconds at the most. Similarly with chest-to bar. Finally, hold onto a big set of BMU.

Scaled progression:
Toes to bar = Toes to Air, hanging knee raises, V-ups/Situps
Chest to bar- Kipping chin over the bar, jumping chest to bar
Bar Muscle up- Chest to bar (increase number), Strict box assisted chest to bar