Part A.

Overhead squat
5-5-5-5-5  (Increase weight each round)

Tips: Warm up slowly by starting with PVC pipe and progressing to a barbell if able to maintain proper mechanics. Spend this workout practicing consistent technique, resting as needed between sets. If mechanics are maintained, consider taking a small jump in load after each successful set.

Part B.

Not for time:

Rx= 200 Double-unders
Scale= 400 Single-unders