The overhead squat "develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability."
Watch Midline Stability in the Overhead SquatComplete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.
♀ 75 lb ♂ 115 lb
Post rounds and reps completed to comments.
Scaling:
Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
Etc.
♀ 22 lb ♂ 35 lb