You’re still seeing the dynamic work while coupling with a body weight explosive movement. The banded Squat keeps you in a track basically and the broad jump is going to bring some rotational forces into play as you need to bring your feet back out in front of you to receive yourself.
The broad jumps are 3 reps but give yourself a second to set up for max distance on each.
The metcon is… well it is, you need to grind through it. Find your pace and keep moving don’t give yourself any excuses for breaks. Try to control your breathing during the Row.
Ab work while also working on some stabilizing in your shoulders. Post any questions or comments you have. Enjoy.