3 rounds, not for time of:
10 m of high knees
8 lateral lunges (4 per side)
10 m of butt kicks
7 squats (squat therapy style, see video below)
7 good mornings (empty barbell)
7 glute bridges (empty/light barbell)
3 broad jumps

— then —

Lateral line hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.

Metcon Rx/Scaled
Back Squat (5-5-5-5-5)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
70% or more of 1RM.

More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

No Equipment Workout
For quality:
Walking Lunge, 100 m
— Rest 2 mins —
100 Air Squats
— Rest 2 mins —
Parallel Air Squat Hold, 2 mins

After Party
Metcon (Time)
21-15-9 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Russian Swing, 53/35 lbs

2 dumbbells for thrusters

Cool Down
Leg Wall Stretch
Hold 1-2 mins per side.

Foam Roller (back, lats, etc.)

Straddle Stretch
Hold 1-2 mins.