3 rounds, not for time of:
30 secs of jumping jacks
5 inchworm push-ups
10 jumping air squats
5 shoulder pass throughs, pvc pipe
5 band pull aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups

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

Metcon Rx
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.

Super Fitness Robot time:
13:44 or less.

More Likely time:
18:05 or less .
(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
5 rounds for time of:
5 Low Ring Muscle-ups
15 Burpees

Low Ring Muscle-ups- lots of leg

No Equipment Workout
For time:
150 Burpees

Optional Accessory Work
800m Run (Time)
Max Effort 800m Run

Cool Down
Straddle Stretch
Hold 1-2 mins.

Pec Stretch (laying on side)
1-2 mins per side.