Mobility:
Warm-up: 5x 200 m sprint 10 Squat Jumps 7 Pull-ups (r1. strict, r2. chin up, r3. kip, r4 butterfly, r5. c2b)
WOD: amrap 20mins 400m run 15 Front Squats 15 Ring Rows
Talk with a coach about your goals, get the plan to achieve them.