Buy in: Tabata downdog progression. Mobilize. Progressively load your barbell to prepare for the workout.
Back Squat 3x3 progressive loading.
In 5 minutes climb the ladder as far as possible. Complete 5 reps at a given weight before advancing.
Women start at 53# and go up from there in 10#increments.
Men start at 95# and go up from there in 20#increments.
If you get to a weight you cannot complete, you're done.
You can have help loading the bar.