The pause in each back squat should be 3 seconds – have a partner count it out for you once you reach the bottom of your squat.
Overhead squat weight should be light to moderate. Scale toes-to-bar to V-ups, especially if sore from yesterday.

Strength

Pause back squat
5, 5, 5

Conditioning

3 rounds for time:
20 overhead squats, 95/65#
20 toes-to-bar