3 seconds down, 3 seconds up. No pause/bounce at bottom or top.
Increase weight each set.

4×8 (4 per side), 2 seconds up, 2 second pause, 2 seconds down.

Every 3 minutes for 5 rounds:

12 lateral jumps over bar
6 deadlifts (245/175)
12 v-ups

RX+= 3 Bar muscle-ups after v-ups

If all reps are completed RX score = 150. All reps completed RX+ = 165 reps .

Each round should take no more than 2 min, scale accordingly.