Not for time:
10 burpees
7 good mornings with empty barbell
1x Burgener warm-up with empty barbell
10 burpees
1x Burgener warm-up
7 good mornings
10 burpees

The Burgener warm-up (Linchpin variation) consists of the following:
4 reps of down & up
4 reps of dip, shrug, elbows high & outside
4 reps of muscle snatch
4 reps of snatch land
4 reps of overhead squat
4 reps of hang power snatch
4 reps of hang squat snatch
4 reps of squat snatch

Metcon Rx
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Super Fitness Robot time:
7:00 or less.

More Likely time:
9:30 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
Metcon (AMRAP – Reps)
As many reps as possible in 8 mins of:
Wall Ball, 14/10 lbs

No Equipment Workout
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 8 mins of:
10 Air Squats
5 Burpees

Cool Down
Cool walk, 400m

Wall Leg Stretch
Hold 1-2 mins per side.

Front Rack Stretch (pvc)
1 min per side.