Workout:
3x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
Then:
4x (30sec Work/30sec Rest) Split Jump
Then:
250m Row @ Resistance 10 +
10x Push Press @ 95-115#
Six Rounds
Then:
3x (1-6) Pull-up Ladder
Then:
300sec FLR
300sec Dead Hang

The FLR is a fine example of receiving in return what you are willing to give: 30x 10 seconds is far different than 5x 60 seconds though the total volume is the same.