Begin with a dynamic warm-up focusing on the legs and lower back. Practice lighter squats and deadlifts to prepare for the heavy lifts. For the back squats, choose a challenging weight that still allows for proper form. Keep the core engaged and drive up through the heels. In box jumps, focus on landing softly and jumping efficiently. Break into smaller sets if needed to manage fatigue. Transition to deadlifts with a weight that challenges but maintains good form. Focus on a strong lift from the ground, keeping the back straight. Bar over burpees should be paced consistently, ensuring full chest contact with the ground and a clean jump over the bar. This workout tests your strength with heavy lifts and your endurance with high-repetition bodyweight movements. Manage your energy across the rounds, focusing on technique and maintaining a steady pace. Cool down with light cardio and stretching, particularly focusing on the legs, back, and shoulders, to aid in recovery.