mobility:
warm-up/skill: 4x 8 kips 5 kipping Knees 2 Elbows 2 kipping pull-ups 3 Hang Squat Cleans (increase weight each rnd)
Strength: Squat Clean 5×1
WOD: 4x 400m run 7HSC 12 Pull-ups
Talk with a coach about your goals, get the plan to achieve them.