Mobilize, then:
10 steps/reps each of:
Banded monster walks (foreword/backwards)
Banded lateral walks
Good mornings
Banded squats with arms above head
A) Front squats
Build to a heavy set of 3 reps, then…
Drop to 80% of that weight above and do
A max set
WOD
4 rounds for time of:
500 m row
8 line sled push 120/75
8 strict pull-ups