then...a little strength work etc:
3 rounds NFT (very lesiurely)
3 x power cleans (95lbs)
25 DU's (double unders)
5 box jumps
2 x 15 GHD sit-ups
Jumping and power cleans...nice combo...
When it comes to plyometrics...seems low doses are just as effect heavy does. You can read a bit about it here.