Strength: Back Squat or Front Squat
4 x 12 reps - find a very challenging weight - last set you should barely get 12 reps off. (For those that did the last strength cycle, you should be able to look at your #'s and have a pretty accurate idea of what weight to use.)
4 Rounds for time:
Run 400 Meters
25 Unbroken Back Squats 95/65
Try your best to go unbroken. Many of you will not even need a squat/press stand. This way you won't have the temptation of putting the bar in the rack and resting.