Strength:

• Overhead Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

For time:

• Run, 400 m
• 30 Back Squats, 95 lbs
• Run, 400 m
• 20 Front Squats, 95 lbs
• Run, 400 m
• 10 Overhead Squats, 95 lbs