**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) **

**-Post results under comments**

A. 95,115,135,155,175

B. 5:08 Rx

A. 205 then 185

B. 3:43 @105

C. 85 95 105 115 125 140

D. Abs done

Performance

A. 135-155-185 -> 185-185-185

B. 5:07, @125# PC, 1 round 30x DU (which takes well over 90 jumps to get for me), then 2 rounds 90x SU.

A. Michael’s version of aerobic work.

B. 4:17 85#. Singles 3:1.

Pre-wod 22 inch box jump! 🙂 Everyone said to not think about it just jump, so I did! Thanks ladies!

A. 85#; then went down to 75#. Worked on form. Thanks Bryce for the tips!

B. 5:02 PC @50# (should have done 55#), 30 situps per round for total of 90

Sport:

A. 215. Deload 3×5 @ 195

B. 4:52 @ 95# PS

C. 95-105-115-125-135-145-155-165

D. Done

Performance:

A. 125 5 RM, then 3×5 @ 115

B. 4:59 @ 55#, DUs

Fun to work out with the lady crew!

A. Worked up to 195 then did sets @ 175

B. 6:11, PC @ 135, could not get my DU rhythm first round ended up doing SU, then 2nd & 3rd was able to complete DU’s.

A. 135, 225, 235

225×5 for 3 sets

B. 4:35 – only used 95 lbs for PC and did SU’s. Wanted to see how my left elbow / arm responded to PC’s. I liked this workout!