A. Overhead squat – Find your 3 rep max. Newer people will continue to work on technique, adding weight from last week if possible (5×3, no tempo).
B. 2 rounds for time of:
25 back rack reverse lunges (95/65)
25 back squats (same bar)
25 hand-release push-ups (stay tight when you press up… no snaking!)
25 toes-to-bar.
If you’re doing push-ups on a bar or box, just do regular push-ups, not hand-release. Scale the barbell weight to 30-35% of your back squat if needed.