Mobility:
Warm-up: 4x 3 Chest 2 Bar Pull-ups (Strict, Chin, Kip, Butterfly) 10 hour glass 20 Hollow Body
WoD: Hot & Humid 3x 400m run 4 Muscle-ups (12 Pull-ups + 12 Dips)
Talk with a coach about your goals, get the plan to achieve them.