What exercises to do to prepare for rasp ?

Hoping to join the army and get an option 40 in the next 6-8 months. I’m a bit of an older guy at 30. Wife and I just had our first kid, excited but need to provide better and the army and the 75th always had my interest.

I’m not in amazing shape. I can run 3 miles in about 22mins. I can do about 40pushups in 2 mins and 60 sit-ups.

Also, I’ve never been a strong guy. Squat and deadlift always hover around 240 and my bench is way worse.

My question is: what exercises should I do to prepare for rasp? I know running and rucking is the name of the game but I know you gotta lift your Ruck above your head and hold it there for a while too don’t you ? Should I work on OHP for that?

Any advice?