Getting Started back after my sprained ankle its going to be light for a week or two:

WARM UP

JUMP ROPE BAREFOOT 5 MINUTES MIXING DU, CROSSOVERS, SINGLE FOOT
5 BRIDGES FOR 30 SEC HOLD USE EXERCISE BALL
5 MINUTE STRETCH

RUN 1 MILE RUN

STRENGTH
Back Squat 3-3-3-3(Light)

WOD 3 Rounds: 15 Hang Power Cleans (115) 15 Burpees

COOL DOWN 15 MINUTE YOGA COOL DOWN