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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4 Rounds For Time

22 Burpee Pull-Ups
22 Back Squats (185/135 lb)
200 meter Run (45/35 lb plate overhead)

For Time

30 Bear Complexes (155/105)

For Time

20 Back Squats (135/95 lb)
400 meter Run
20 Deadlifts (135/95 lb)
400 meter Run
20 Cleans (135/95 lb)
400 meter Run
30 Thrusters (135/95 lb)
400 meter Run

AMRAP (in a Team of 3) in 45 minutes

Buy-In: 
1,962 meter Row
210 Back Squats (50/35 kg)

Then, AMRAP in remaining time of:
57 Burpees
57 Deadlifts (80/55 kg)
57 Kettlebell Swings (24/20 kg)

4 Rounds for Time

6 Turkish Get-Ups (55/35 lb, 3 each arm)
6 Bear Complexes (135/95 lb)*
200 meter Run

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

For Time

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls

Use a single barbell throughout (95/65 lb)

For Time

400 meter Run
50 Wall Ball Shots (20/14 lb)
5 Back Squats (275/185 lb)
50 Push-Ups
5 Deadlifts (275/185 lb)
50 Air Squats
400 meter Run

5 Rounds for Time

31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)

For Time

15 Back Squats (185/135 lb)
400 meter Run
10 Back Squats (225/155 lb)
400 meter Run
5 Back Squats (275/205 lb)
400 meter Run

For Time

30 Back Squats (185/135 lb)
100 Wall Ball Shots (20/14 lb)
30 Shoulder-to-Overheads (185/135 lb)