Buy in: 800 meter run, Turf work 40 meters(down & back) - overhead walking lunges (45/25), broad jumps, side shuffle, high knees, low knees
Mobilize what aches-consult with your nearest trainer
Wod: Back Squat - work with a partner. hold them to the getBUILT standard. if you can't get there, take some weight off the bar. progressive loading.
Cash out: 10 double unders for every month you've been at getBUILT or 50 box jumps