SWOD

High rig Kick x 2 minutes/leg
Internal Rotation Couch Stretch x 2 minutes/leg

Then, 2 sets of…
Single-leg Deadlift w/ PVC into wall x 10 reps/side
Single-leg Deadlift w/ opposite side load x 10 reps/side
Landmine Reverse Lunge x 10 reps/side
Double Banded Hip Hinge x 10 reps

WOD

Every 2 minutes for 16 minutes (8 rounds), complete:
3 Deadlift (AHAP across)
100m Sprint