2min Row or Bike
Increase pace every 30 seconds
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Banded Activation
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Take 5mins to Build to 50% of your best Back Squat
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Warm up/ Building sets
5 reps @ 50%
4 reps @ 60%
2 reps @ 75%

-then start the 15min clock-

Why is the back squat beneficial?
The back squat is the cornerstone movement in functional fitness. All things revolve around the back squat 1RM. When able and repeatable at high levels of intensity, it signifies optimal readiness and confidence.
The back-squat test also reveals any issues in a pattern of movement that is highly used in competitive functional fitness; in the squat pattern, thruster, wall ball, AirBike, jerk, push press, step up, step overs, rowing, running uphill, etc.

WOD
Which ever station you have will be your calorie test, so choose wisely.
Once you finish the calories, rest the full 5 minutes  then go into the Burpees.  If you push those cals, you will need the rest.
Time cap is 18mins including rest.  Figure out the time for both.
Both of these workouts are "full send" so push through the suck!