Strength: back squat 7x3
For time, working on the odd minutes, and resting on the even minutes:
40 back squat
15' TC, work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.
Light: 15/20kg, push-up