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Please note:  If you performed Murph, skip Part A and work on gymnastic goats or 20 minutes of easy aerobic work.

Fitness 

A.  Establish a 5RM Back Squat then perform: 

3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest 

B.  3 Rounds AFAP 

20 x Russian Swings 

30 x Double-unders (3:1) 

Performance 

A.  Establish a 5RM Back Squat then perform: 

3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest 

B.  3 Rounds AFAP 

10 x Power Cleans @ 135lb/95lb 

30 x Double-unders (3:1) 

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