mobility:
warm-up: 3x 8 turkish get-ups 15 push-ups 20 agility drills
skill: Muscle-ups
wod: Reebok CrossFit Open 12.1 amrap 7mins burpees
REST 90secs amrap 5mins sandbag get-ups REST 90secs amrap 1min box jump
Talk with a coach about your goals, get the plan to achieve them.