3 rounds, not for time of:
200m run
7 shoulder pass throughs, pvc pipe
5-7 inchworms
5-7 ring rows or pull-ups
7-10 jumping air squats
7-10 sit-ups

Metcon Rx
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

If you fall behind on the clock keep going for 30 mins and see how many rounds you can get.

Super Fitness Robot rounds:
Completion on the 1 min.

More Likely rounds:
Maintaining EMOM pace for 12 mins or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon (AMRAP – Rounds and Reps)
Every 1 min for 20 mins do:
3 Pull-ups
6 Push-ups
9 Air Squats

Pull-ups or Ring Rows
Push-ups or Knee Push-ups

No Equipment Workout
Metcon (Time)
3 rounds for time of:
25 Hollow Rocks
25 Push-ups
Broad Jump, 15 m

Cool Down
400m walk

Wall Leg Stretch
Hold 1-2 mins per side.

Pec Stretch (laying on side)
1-2 mins per side.

Optional Accessory Work
Farmer’s Carry (1-1-1)
3x 30-50 m

Use heavy load. Increase the distance as needed if the load is too light.

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

Side Plank (2 Rounds for reps)
Accumulate 1-2 mins per side.