Video: Winner of the xfit games Rich Froning overhead squats 360lbs at the end of the video.

Training:

A. OHS - build to a tough 3 in a few sets - rest as needed

B. Front Squat - 3 x 3 @ 80%; rest 90 sec b/t sets

C. Mixed Grip COVP weighted Chin Ups @ 22X0; 4-5 x 4; rest 3 min

D. 10 minutes on airdyne @ 80% effort.