Back Squat

To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.

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3 Rounds For Time

1 Legless Rope Climb (15 ft)
2 Squat Snatches (225/145 lb)
3 Back Squats (365/245 lb)
4 Deficit Handstand Push-Ups (13/9 in)

Two Parts for Time

7 Rounds of:
20 Back Squats (95/65 lb)
4 Chest-to-Bar Pull-Ups

10 minutes Rest

Then, 3 Rounds of:
9 Burpees to Target (6 in above standing reach)
6 Box Jumps (36/30 in)

AMRAP in 40 minutes

5 Deadlifts (70/50 lb)
5 Hang Power Cleans (70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)

3 Rounds for Time

400 meter Run
7 Unbroken* Bear Complexes (135/95 lb)

* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)

3 Rounds for Time

22 calorie Row
22 Shoulder-to-Overheads (95/65 lb)
22 Pull-Ups
22 Back Squats (95/65 lb)
22 Sit-Ups

Cash-Out: 5 Push-Ups

For Time

1975 meter Run
11 Sandbag Ground-to-Over-Shoulder (55/45 lb)
11 Thrusters (135/95 lb)
11 Handstand Push-Ups
11 Hang Squat Cleans (135/95 lb)
11 Chest-to-Bar Pull-Ups
11 Shoulder-to-Overheads (135/95 lb)
11 Back Squats (135/95 lb)
11 Power Cleans (135/95 lb)
37 Wall Ball Shots (20/14 lb)
40 Kettlebell Swings (1.5/1 Pood)

AMRAP in 25 minutes

5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike

5-10-15 Rounds for Time

Back Squats (225/155 lb)
Box Jumps (20/24 in)

For Time

21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

5 Rounds for Time:

800 meter Run
23 Back Squats (¾ Body Weight)
13 Deadlifts (1 ½ Body Weight)