Mobility:
Warm-up: 2x 250m row 25 mb sit-ups 12 plank ups/side I Fell Into the Ring of FIre Strength: Power Clean 5.3.1.1.1.
WOD: 5x 6 SBGU 7 Power Clean 12 Dips (4 ring dips)
Talk with a coach about your goals, get the plan to achieve them.