Mobility:
Warm-up: 2x 10 Sandbag Shouldering 10 Parallette Push-ups 10 SBGU 20 sec Parallette Tuck
Strength: Power Clean + Pushpress 5.3.1.1.1.
WOD: 7x 7 Deadlifts 3 Ring Dips
Talk with a coach about your goals, get the plan to achieve them.