Squat/Bend Strength Endurance

Training: 

Not for time,

KB swings overhead (53/35lbs): 10,9,8,7,6,5,4,3,2,1
Overhead walking lunge steps (20/10kg): 2,4,6,8,10,12,14,16,18,20

 (rest as needed between alternating sets, but keep the rest low)

then,

max time standing deadlift hold (any grip) - 60/45kg
goblet squat, 15 reps
200m run @ a very hard pace
walk back to recover
x 20 minutes continuoius effort

Notes:

Tomorrow's workout per the current schedule is interval training.  It'll be a session that is easy for anyone to hop in on, so if you've got a friend or family member interested, tomorrow would be the day.