mobility:
warm-up: 3x 200m run 5 strict pull-ups + 5 kipping pull-ups
2x kb complex around the worlds.2 arm swing.goblet squats.single arm swing.thrusters 12 straight leg raises
wod: Helen 400m run 21 kb swings 12 pull-ups
Talk with a coach about your goals, get the plan to achieve them.