mobility:
warm-up: 3x 20 bulgarian split squats 10 ring push-ups 20 lateral Hops
Strength: 5×1 Front Squats
WOD: 10.9.8.7.6.5.4.3.2.1. Front Squat @ 60-70% Burpees
Talk with a coach about your goals, get the plan to achieve them.