Mobilize, then:

CS activation
10 bird dogs (each side)
3 deep squat progressions

A.) 3-4 legless rope climbs or 6-7 regular rope climbs (not for time)

B.

Back Squat
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 5 reps @ 70% of 1-RM
Set 3 – 5 reps @ 75% of 1-RM
Set 4 – 5 reps @ 75% of 1-RM
Rest 2-3 minutes between sets

C. 3 rounds for time

10 deadlifts 225/155

15/12 cal ski erg