4 rounds, not for time of:
50 double unders or single unders
10 good mornings, empty barbell
8-10 steps walking lunges
5 burpees
5 hollow rocks (or sit-ups)

Metcon Rx
Metcon (Time)
4 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 AbMat Sit-ups

Super Fitness Robot time:
11:30 or less.

More Likely time:
(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:
15 Kettlebell Swings, 35/25 lbs
15 Box Step-ups, 20/12 in
15 AbMat Sit-ups

No Equipment Workout
Metcon (Time)
4 rounds for time of:
20 Glute Bridges
10 Tuck Jumps
20 Sit-ups

Cool Down
400m walk, then stretch.

Foam Roller (back, etc.)

Cobra Stretch (abs)
1-2 mins.

Calves & Foam Rolling