25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m

Complete the exercises in order with a dowel. As we do in CrossFit, move through as fast as you can while maintaining good technique. This workout is not for time.