3 ways to squat

climb to the top of the rope using both legs and arms

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.

Laying on your back taking two dumbells inline with your chest you will bring the dumbells down to your chest then press them out to a full lockout for 1 rep completed.

Adjust the barbell to just below shoulder height then load the desired weight onto the bar. Assume a slightly wider than shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar. Step underneath the bar and unrack it while keeping the spine in a neutral position. Take two steps back, inhale, and then complete a normal front squat with the weight by simultaneously flexing the knees and hips together. Press your whole foot into the floor and extend the legs. As you return to the starting position, utilize your momentum from the front squat to propel the bar upward into a push press. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Repeat for the desired number of repetitions.

Complete your burpee chest to the floor parallel to the barbell. Then you jump with 2 feet over the barbell for 1 rep completed.