Mobilize, then:
2 sets of:
5 inch worms
:30 sec side plank (each side)
5 box jumps
15 kB swings
A.) 5×3 deadlift at 70-75%
* fast and strong 2 sec pause at lockout
B.) 16 min EMOM (alt)
1) :30 sec max cal assault bike
2) 15 burpees
3) 30 dubs + 8 deadlifts 225/155
4) rest
C.) 2-3 sets
10 hip extensions on ghd (slow/controlled)
10 seated Dumbell presses
:45 sec plank
* rest as needed