Buy in: Tabata downdog progression. Mobilize, mobilize, mobilize. Progressively load your bar to prepare for the workout.
Back Squat- 5 sets of 2 reps@80-85% Straight sets
Death by squat clean (65%BW women, BW men) 1 rep the first minute, 2 reps the second minute and so on until you fail to complete the reps required in 1 minute. If you don't make it past the 5 minute mark, take some weight off and continue the fun.