Begin with a thorough warm-up, including dynamic stretching and mobility exercises for the shoulders, hips, and ankles. For overhead squats, focus on maintaining a stable core and keeping the barbell directly overhead. If 95/65 lbs is too heavy, reduce the weight to maintain proper form. In thrusters, use a weight that allows for good form throughout the set. Focus on driving through the legs and using the momentum to press the barbell overhead. During the row, maintain a consistent pace and focus on using the legs to generate power. If 500 meters is too challenging, reduce the distance or modify with a different cardio exercise. This workout is designed to challenge your endurance and test your ability to maintain good form under fatigue. Pace yourself throughout the rounds and focus on maintaining proper technique. Finish with a cooldown involving stretching, particularly focusing on the shoulders, hips, and legs.