Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.

The double-unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.

For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

The Overhead Squat
The Double-Under
The Single-Under