Prehab
Ankle circles – 30 ea. direction
Ankle gaps – 20 ea. side
3 sets
15 hollow body rocks
10 cats/dogs
10 wall angels

Strength
Back squat
light warmups then,
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100+%

Metcon
10 min AMRAP
7 sumo deadlift high pulls (95/65)
7 burpees over barbell