3 rounds, not for time of:
200m run
10 glute bridges
5 low-ring muscle-ups (lots of leg, this is a warm-up)
5 burpees

*Ensure you are fully warmed-up before beginning the workout.

Metcon Rx
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Super Fitness Robot rounds:
Men: 15 rounds or more.
Women: 13 rounds or more.

More Likely rounds:
Men: 11 rounds or more.
Women: 10 rounds 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)
Complete as many rounds as possible in 15 mins of:
2 Low Ring Muscle-ups
4 Piked Box Handstand Push-ups
8 Russian Kettlebell Swings, 53/35 lbs