Monthly Mobility:

https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Strict Press

WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 2.5kg and perform 3 sets with max repetitions

Skill: Push Press/Push jerk

MetCon: 21-15-9 reps of
SDLHP
S2OH

A) 16/12kg kb
B) 30/20kg barbell.
C) 42.5/30kg  barbell.
D) 60/40 kg barbell.

 

S&A WOD
ME Deadlift
Conventional Deadlift 6*2 (aim to heave double)
Bent over row 4×6-8
Mixed grip pull ups/supine ring rows 3*10
Banded good mornings 100 reps