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“Thank you, next” DU THRU DU OHS (Time)

“thank u, next”

5 Rounds:

30 Double Unders

15 Thrusters

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats

*45 Singles

22 min Time Cap

RX+-Same as RX

RX -75/55#


60+ -45/35#, 30 Singles

Basics- 2 Rounds, PVC or empty BB, 30 Singles

This two part workout features double unders and weightlifting in each

You’ll complete all 5 rounds of part 1 before moving on to the next

There is no rest between the two parts

Your score is the total time it takes to complete the 10 rounds of work

We expect time ranges for this piece to range from 12-20 minutes


Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round

Overhead squats can be a very challenging movement

If you struggle to maintain good positioning, consider reducing the weight.


Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round

Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station


Body Armor T2B DB BP DB FRW (Weight)

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets
This is not a timed event, you can track the weight of DB’s but the focus is on form