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
Talk with a coach about your goals, get the plan to achieve them.