Strength
sumo deadlift
4 sets of 8 reps @ 60-65% your max conventional DL

then 3 sets
A.  foam roller hack squats or barbell hack squats x 10 reps with lighter load
   https://youtu.be/0UaKX8N_-Qo
B.  bird dogs x 10 reps each side

WOD
#justabar
8 rounds for time
20 bent over rows
15 curls
30 second overhead hold