mobility:
Warm-up: 4x 8 Squat Therapy 6 cartwheels 100m run
Technique:
WOD: amrap 9mins 11 wallball shots 7 Burpee Box Jumps
rest 3mins
amrap 12 mins 9 Front Squats @ 135# 50m Sprints
Talk with a coach about your goals, get the plan to achieve them.