2 rounds, not for time of:
1 mins of rowing or jogging
40 jumping jacks
10 good mornings, empty barbell
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
5 low ring muscle-ups (lots of leg)
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
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#

7:03 or less for women.

More Likely time:
9:32 or less for men.
11:34 or less for women.
(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
9-7-5 reps, for time of:
Low Ring Muscle-up
Power Snatch + Overhead Squat, 95/65 lbs

No Equipment Workout
10 rounds for time of:
Plank Hold, 20 secs
Broad Jump, 10 m