Curtis P's and strict (weighted) pull-ups
5-4-3-2-1 I used just the bar..first day without wrapping the ankle. It didn't like the extra weight during the lunge part. So better safe than sorry. Even thoug I wanted to use the big girl weight.
Work up to heavy single with good form
Finisher:
Buy in 10 wall walks
Then 3 rounds
Stoplight run
20 kb snatch (53/35) 10 each arm
20 wallballs