mobility:

warm-up:
A.
1/2 Tabata
wallball shots
jump rope

B.
front squats
8.5.2.

strength:
Front Squat
5×1
30:30:30 Plank Complex

wod:
25.20.15.10.5.
goblet squats
over & Back Hops
12.10.8.6.4.
Pull-ups