Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
5-4-3-2-1
1-2-3-4-5
*You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

20 minute AMRAP:
5 burpees
15 front squats (95/65)
25 double unders (or jump over the barbell)