For time:
100 overhead squats

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

♀ 95-lb barbell
♂ 135-lb barbell

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Stimulus and Strategy:
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.

Intermediate option:
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

Beginner option:
For time:
50 overhead squats

Every minute, starting at 0:00, complete 10 single-unders. Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor. . ♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Double-Under
The Single-Under

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