mobility:
warm-up: 3x 15 mb pullovers 6 turkish get-ups (3/side)
Strength: for load barbell complex 4x 10 Deadlifts 1 hang power clean 5 thrusters 10 Lunges (5/leg)
WOD: 3x 10 sbgu 200m sandbag run 10 barbell rollouts
Talk with a coach about your goals, get the plan to achieve them.