mobility:
warm-up: 1 min rope turns 20 mb pullovers 5/10 ring dips
wod: For Time 6 box jumps 30 Renegade Rows 6 box jumps 30 DB Cleans & Jerks 6 box jumps 30 Sit-ups (W) 6 box jumps
Talk with a coach about your goals, get the plan to achieve them.