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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For Time

30 Overhead Squats (95/65 lb)
30 Thrusters (95/65 lb)
30 Back Squats (95/65 lb)
30 Power Cleans (95/65 lb)
30 Push Jerks (95/65 lb)

For Time

15 Handstand Push-Ups
10 Cleans (135/95 lb)
10 Strict Pull-Ups
20 Deadlifts (135/95 lb)
25 Push-Ups
15 Back Squats (135/95 lb)

All reps must be unbroken.

For time

200 meter Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry 
75 Burpees
75 Hang Power Snatch (45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5 pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups 
25 Handstand Push-Ups

For Time (with a Partner)

Deadlift Hold (135 lb)
40 Air Squats

Back Squat Hold (135 lb)
40 Sit-Ups

Plank Hold
40 Push-Ups

Deep Squat Hold
40 Burpees

7 Rounds For Time

11 Back Squats (185/135 lb) 
10 Jerks (135/95 lb)

6 Rounds for Time

14 Back Squats (135/95 lb)
19 Deadlifts (135/95 lb)

EMOM For As Long As Possible

Death By Squats
1 Squat (70% of 1 Rep Max)
2 Squats (70% of 1 Rep Max)
3 Squats (70% of 1 Rep Max)

AMRAP in 20 minutes

7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run

For Time

50 Back Squats (135/95 lb)
40 Burpees
30 Overhead Squats (135/95 lb)
20 Burpees 
10 Front Squats (135/95 lb)

2 Rounds for Time

50 Sit-Ups
40 Pull-Ups
30 Back Squats (135/95 lb)
20 Handstand Push-Ups
10 Front Squats (135/95 lb)