mobility:
warm-up: 3x 1 min Jump Rope 10 Squat Therapy 1 min Rower 15 MB Pullovers
WOD: 3x 15 Thrusters 30 Double Unders (60 Singles)
WOD: 3x 500m Row 12 Box Jumps 350m Row 12 Box Jumps 200m Row 12 Box Jumps
Talk with a coach about your goals, get the plan to achieve them.