3 rounds, not for time of:
8 burpees
8 air squats
8 stiff-legged deadlifts, empty barbell
8 glute bridges
6 good mornings, empty barbell
4 broad jumps

Metcon Rx/Scaled
Deadlift (2-3-5-10-2-3-5-10)
Use the same weight for each set.
Rest as needed between sets.

*Hold the 10 rep loading across all sets.

Super Fitness Robot load:
75% or higher of 1RM.

More Likely load:
50% or higher of 1RM.
(consider scaling if this seems unrealistic)

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

No Equipment Workout
Metcon (Time)
5 rounds for time of:
40 Jumping Jacks
Handstand Hold, 20 secs

Cool Down
Glute Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)