WU:

2 rds-

15 Cals

1 min down dog

15 jaguar steps

10 Goblet squat with pause in bottom

:30 glute squeeze

ST:

Work up to 85% Back Squat for Max Reps. (Shoot for minimum 3 reps)

For Time: 

150 Calorie Row

EMOM: 3 burpee over the erg

(workout starts with 3 burpees)