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

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)

For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.

Strength
Back Squat (1RM Back Squat)
12 mins

Metcon 
8min Amrap
8 Thrusters (115/85 lb)
50 Double-Unders

3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats

Skill Work
Rope Climbs

Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)

- Straight into -

"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups

7 Rounds for time:
Run 400m
29 Back Squats, 135#

Strength
Back Squat (5x1 @85%-95%)
Every 1:30 

Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s

Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!

Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)