mobility:
warm-up: 5x 60secs Jump Rope Push-ups Reverse Burpees
build up your bar for deadlifts (7 heavy reps)
WOD: 1 3x Row 250 Burpees 15.12.9.
WOD 2: 3x 50 Double unders Deadlifts 15.12.9.
Talk with a coach about your goals, get the plan to achieve them.