Spend 10 minutes finding your max weight overhead pistol
(PVC with a 1 pound plate is a weight:)
If you can't do a pistol, spend 10 minutes working on pistols and overhead squats.
100 hip extensions
5 rounds of the couplet:
10 back squats
20 double unders
100 Hip extensions
Level 1: use empty barbell and
40 single unders
Level 2: use 95/65 pounds, and
40 unbroken single unders
Level 3: use 135/95 pounds
and perform unbroken double unders
**all backsquats must be done unbroken
10 burpee penalty each time you break a set
so scale appropriately
For those of you in search of the ever elusive muscle up, this may help.
Do you have 15 consecutive ring dips, and 15 consecutive pullups in your capacity?