Overhead Squat: 1-1-1-1-1
*Beginners find a moderate but sound weight and work across. Intermediate find a heavy working weight and use for 3, then increase. Advanced work up to 1RM
For Time and load:
8 Single Arm OHS
*Each round is a different arm. DB or KB may be used. Both have different load demands, use which you can maintain better form, but also the most challenge.