Mobility:
Warm-up: 4x 150m row 15 kb swings 10 step-ups 60sec plank complex
Endurance: 1x 1000m row
WOD: 7x 5 deadlifts 5 rep leg blaster *5 squats 5 lunges/leg 5 split jumps/leg *5 squat jumps
Talk with a coach about your goals, get the plan to achieve them.