"Smack" Game- https://www.youtube.com/watch?v=4-ZraI7u8vo
1 1/4 Front squat
15 minute segment. Focus needs to be on driving through the quads and standing up fast. No prescribed percentages, just weights that let you practice the movement and focus on your tempo.
14 Minutes, ascending the ladder. 1-2-3-4-5...
Burpee Box Jump
Level 3- 50/35, 30/24" box
Level 2- 35/25, 24/20"
Level 1- A weight that lets you cycle the clusters through at least 5 reps, and a moderately challenging box height for the burpee box jump.