Mobility:
Warm-up: 10.8.6.4.2. Cals Straight Leg Raises
10x sandbag shouldering 20x mb rotations
WOD: 3x 8 Sandbag Get-ups 200m Sandbag Run (100m Shoulder/100m Bear Hug) 33 Sit-ups
Talk with a coach about your goals, get the plan to achieve them.