Mobilize, then:

Crossover Symmetry activation protocol
5 box jumps
5 seated box jumps
5 depth jumps (drop off 12” box to land and jump on regular box)

A.) EMOM 5
2-4 air chair swings (bar mu progression)
Focusing on knee height

EMOM 5
1-5 bar mu * scale to jumping bar mu

B.) “Barbara”
5 rounds:

20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*rest 3 min between rounds