Front Squats + a cardio bash

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

A movement where you jump with both feet and land on a box at a specific height controlling the landing.

Complete a chest to floor burpee jump up and jump to touch the bar or target on the wall etc.

Holding onto the pull up bar with both hands around shoulder width, you should be letting all your weight drop into your shoulders and basically be as floppy as you can with no tension in the back or lats.