Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm