Standardize mechanics and work up to a challenging weight/ height.
Keep total number of lifts/ jumps under 20 each.
Then, 6 rounds of:
6 3/1000 Underhand bodyweight row
6 Kettlebell push press/ Push jerk (3L, 3R @ as heavy as possible)
6 Box jump @ as high as possible
3/1000 row: In this variation, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Keep presses and jumps as challenging as possible until sets require interruption, and then make as minor an adjustment as needed to continue.
And then, using up to 3 attempts with as much rest as needed between:
Find your fastest 150m row.