Take 10 minutes to find your 1RM. As we did on the Front Squat, pay attention to your form. By strict definition when you are at the point you can not stand from the squat position without keeping the correct back angle you have are PAST your 1RM. Additionally, your squat MUST be with hip crease slightly below the top of your knees.
Then EMOM for 5 minutes perform 4 back squats at 80% of the 1 RM
1000m row/800m run
Burpee over bar