Prehab
Ankle circles/gaps
3 sets
5 yards down + back lateral band walk
30 sec side plank

Strength
Back squat 4×4 @ 80-85%

Metcon
5 rounds fro time
10 sumo-deadlift high pulls (115/75)
10 toes to bar
10 burpees
30 yard farmer carry (50s/30s)