3 rounds, not for time of:
200m run
10 steps walking lunges
10 glute bridges
7 push-ups
7 hanging knee raises, hollow rocks or sit-ups

Metcon Rx/Scaled/No Equipment
Metcon (Time)
L-Sit, 3 mins

Every time you break complete:
Run, 400 m

Super Fitness Robot time:
15:00 or less.

More Likely time:
25-30 mins.
(consider scaling if this seems unrealistic)

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

L-Sit, 1:30

Every time you break complete:
Run, 200 m

L-Sit, Hanging Knee Raise Hold, or Prone Leg Raise Hold (laying on your back with your feet 6 inches off the ground)

Cool Down
400m walk, then stretch.

Wall Leg Stretch
Hold 1-2 mins per side.

Cobra Stretch (abs)
1-2 mins.