Warm-up:

200m run, then 3 rounds of

5 push-ups, 5 tall box jumps, 5 strict chin-ups

Strength:

Front Squat 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70%

WOD:

Death by burpee

Mobility: Use remaining time to work on mobility specific to your needs. Ask your coach for suggestions.