Bulgarian Split Squats with barbell. 4 sec eccentric and explosive concentric.
Percent of back squat, one set each leg.
1×8 @ 25%
1×6 @ 30%
1×4 @ 35%
1×2 @ 40%
1×1 @ 45%
Superset with hardest variation of dips. Try for 3 sec eccentric and explosive concentric.
(Dip bar, bench, etc…) 5×5 

Then:

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Dumbbell power jerk