For quality:
7 mins of:
5 L/5 R World's Greatest Stretches
5 Inchworms
10 Cossack Squats
5 Strict Ring Dips- 2 secs negative
-- then --
5x3 Seated Box Jumps- increasing height each round (ensure appropriate height for you)
With the seat height, have it set up so that your knees are right at 90 degrees.

Strict Press 10-8-5-5-5
Rest as needed