2 rounds, not for time of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 AbMat sit-ups
5 overhead squats, empty barbell (3 secs descending, 3 secs up)

*Ensure you are fully warmed-up and then start slowly increasing loading until you begin your working set.

Metcon Rx/Scaled
Overhead Squat (7-7-7-7-7)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
70% 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)
Walking Lunge, 150 m
100 Push-ups

Push-ups or Handstand Push-ups

Cool Down
40om walk, then stretch.

Frog Stretch
Hold 1-2 mins.

Wall Leg Stretch
Hold 1-2 mins per side.