2 rounds, not for time of:
50 jumping jacks
7 pvc pass throughs
5-10 push-ups
7-10 sit-ups
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
7 good mornings, empty barbell
1x Burgener warm-up with empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch

Metcon Rx
Metcon (Time)
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m
3 Clean & Jerks, pick load

For time (or not).

Clean & Jerks- 60-70% 1RM

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
7 rounds for time of:
10 Sit-ups
1 Around-the-Box Rotation
3 Clean & Jerks, 50% 1RM

For time (or not).

Around-the-Box Rotations- in plank or pike position (see video)

No Equipment Workout
7 rounds for time of:
21 Sit-ups
Handstand Walk, 7 m
5 Tuck Jumps

For time (or not).

Optional Accessory Work
Single Leg Deadlift (12-12-12)
3×8-12 reps per leg

Use the heaviest weight you can for each set.
Rest as needed between sets.

Cool Down
Foam Roller (back, lats, etc.)

Cobra Stretch (abs)
1-2 mins.

Glute Stretch
Hold 1-2 mins per side.