Mobility:
Warm-up: Power Snatch + Hang Power Snatch + OH Squat muscle-ups
Endurance: 4x 100m sprints
WOD: 30 OH Squats 15 Ring Dips 20 OH Squats 10 Ring Dips 10 OH Squats 5 Ring DipsCole's Ring Dip
Talk with a coach about your goals, get the plan to achieve them.