Warmup:
10mins of agility and balance drills

Frankenstein, for time:

Level 1 (air squat sub applicable)
50 x 10-15kg back squat
400m run
40 x 10-15kg back squat
400m run
30 x 10-15kg back squat
400m run
20 x 10-15kg back squat
400m run
10 x 10-15kg back squat
400m run

Level 2
50 x 20-30kg back squat
400m run
40 x 20-30kg back squat
400m run
30 x 20-30kg back squat
400m run
20 x 20-30kg back squat
400m run
10 x 20-30kg back squat
400m run

Level 3
50 x 35kg back squat
400m run
40 x 35kg back squat
400m run
30 x 35kg back squat
400m run
20 x 35kg back squat
400m run
10 x 35kg back squat
400m run