Not for time:
1x Burgener warm-up with empty bar
— then —
3 rounds, not for time of:
45 secs of jumping jacks
5 glute bridges
5 shoulder pass throughs, rubber band
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
— then —
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
Fran (Time)
Thrusters, 95# / 65#

Super Fitness Robot time:
3:30 or less.

More Likely time:
7:00 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
21-15-9 reps, for time of:
Thruster, 75/55 lbs
Ring Row

No Equipment Workout
3 rounds for time of:
Run, 400 m
Walking Lunge, 30 m

Optional Accessory Work
Metcon (Weight)
8 Power Clean + 8 Front Squat + 8 Shoulder-to-Overhead

Use the heaviest weight you can for each set.
Rest 1:30 between sets.

2-3 sets of (8+8+8)

Perform the complex 2-3 times. Does NOT need to be unbroken.

Cool Down
Kneeling Lay Back
Hold 1-2 mins.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.