3 sets of 4-8 reps 1 RIR 2 mins rest If you don't have a barbell, use dumbells. I recommend beginning these from the floor with a powerclean if possible (1 clean per set) but if not, a rack is fine.

3 sets of AMRAP 1 RIR 2 mins rest Use band or machine assistance if unable to complete at least 5 reps on the first set unnasisted. If this is not possible, use lat pulldowns.

3 sets of AMRAP 1 RIR 2 mins rest If unable to complete at least 5 reps unnassisted, use band or machine assistance. If you can get more than 20 reps, add weight next time. If possible

3 sets of 6-10 reps 2 RIR 2 mins rest Barbell or dumbells are both fine. Pay attention to technique, emphasizing stretch on the hamstrings.

3 sets of 6-10 reps 2 RIR 2 mins rest If you don't have a barbell, use dumbell goblet squats. I recommend using a high bar style, but low-bar is fine if that is more comfortable. Feel free to use heel elevation if needed, and submit a form check video if needed.

3 sets of 5-10 reps 2 RIR Go straight to F2 with minimal rest

3 sets of 10-15 reps per side 2 RIR Go straight to F3 with minimal rest

3 sets of 6-10 5 RIR 2 mins rest, then restart from F1. Use dumbbells if you don't have a barbell