2 rounds, not for time:
200m run
4 good mornings
1x Burgener warm-up, empty barbell
4 good mornings
10 sit-ups or v-ups
5-7 ring rows or pull-ups

The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch

Metcon Rx
Metcon (Time)
3 rounds for time of:
15 Knees-to-elbows
20 Dumbbell Power Snatches, 50/35 lbs

For time (or not).

Or use a barbell, 75/55 lbs.

Super Fitness Robot time:
6:30 or less.

More Likely time:
10:00 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
Metcon (Time)
3 rounds for time of:
15 V-ups
20 Dumbbell Power Snatches, 35/25 lbs

For time (or not).

V-ups or AbMat Sit-ups

Or use a barbell, 45/35 lbs.

No Equipment Workout
Metcon (Time)
3 rounds for time of:
25 Hollow Rocks
25 Push-ups
Broad Jump, 15 m

Cool Down
400m walk

Hamstring Stretch
Hold 1-2 mins per side.

Lacrosse Ball Trap Stretch
1-2 mins per side.