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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12 Rounds for Time

5 Handstand Push-Ups
7 Devil Presses (2x22.5/15 kg)
19 Weighted Squats (42.5/30 kg)
48 Double-Unders

For Time

Buy-In: 1,000 meter Run

Then, 3 Rounds of:
12 Thrusters (50/35 kg)
87 Single-Unders
18 Back Squats (50/35 kg)
12 Kettlebell Swings (16 kg)

Cash-Out:
2,000 meter Run
5 Burpees

For Time (with a Partner)

Buy-In: 24 Thrusters (135/95 lb)

Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195 lb)
100 meter Run (together)

Buy-Out:  2,006 meter Row

Time Cap: 60 minutes

For Time

10 Front Squats (135/95 lb)
10 Air Squats
10 Overhead Squats (135/95 lb)
10 Walking Lunges 
10 Back Squats (135/95 lb)
10 Burpees

3 Rounds For Time

10 Back Squats (225/155 lb)
400 meter Run

21-15-9 Reps for Time

Back Squats (225/155 lb)
Double-Unders

4 Rounds for Time

10 Wall Ball Shots (20/14 lb)
10 Back Squats (225/135 lb)
10 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/135 lb)

5 Rounds for Time

11 Back Squats (185/135 lb)
7 Burpee Pull-Ups (Strict)
400 meter Run

12-9-6-3 Reps for Time

Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row

For Time

1600 meter Run
10 Deadlifts (365/255 lb/85% BW)
1200 meter Run
20 Back Squats (275/185 lb)
800 meter Run
30 Front Squats (185/135 lb)
400 meter Run
40 Cleans (135/95 lb)