Start with a warm-up emphasizing leg strength and mobility. Practice front squats and squat cleans with lighter weights and perform box jumps at a lower height to prepare. For front squats, maintain an upright position and deep squats, using a weight that allows for continuous movement. In box jumps, focus on explosive power and safe landings, modifying the height if necessary. Squat cleans require a combination of strength and technique. Keep the bar close, use the hip drive for momentum, and catch in a deep squat. Burpee box jumps combine cardio with agility. Ensure full chest contact with the ground in the burpee, and jump onto the box with control. This workout challenges strength, coordination, and cardiovascular endurance. Manage your energy across the rounds, focusing on maintaining good form and efficient movement transitions. Cool down with light cardio and stretching, particularly focusing on the legs and lower back, to aid in recovery and flexibility.