2 rounds, not for time of:
200m run
10 glute bridges
10 air squats
1x Burgener warm-up, empty barbell

The Burgener warm-up consists of the following:
5 reps of down & up
5 reps of dip, shrug, elbows high & outside
5 reps of muscle snatch
5 reps of snatch land
5 reps of snatch drop
5 reps of hang power snatch

Metcon Rx
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Super Fitness Robot time:
13:35 or faster

More Likely time:
16:30 or faster
(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 (Time)
4 rounds for time of:
Run, 2 mins
12 Overhead Squats, 65/45 lbs

Overhead Squats or Front Squats

No Equipment Workout
Metcon (Time)
5 rounds for time of:
Run, 400 m
30 Air Squats

Cool Down
400m walk, then stretch.

Wall Leg Stretch
Hold 1-2 mins per side.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.