Mobility:
Warm-up: 5x 5 Squat Therapy 30sec. Agility Drills 4 Shoot Thrus
WOD Prep: 5x 5 Front Squats build up bar 2 Split Jumps
WOD: 10.9.8.7.6.5.4.3.2.1. Front Squats Split Jumps Hand Release Push-ups
Talk with a coach about your goals, get the plan to achieve them.