2 rounds, not for time of:
400m run
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
10 Good mornings, empty bar
1x Burgener warm-up with empty bar

Metcon Rx
Front 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 higher of 1RM front squat.

More Likely time load:
50% or higher of 1RM front squat.
(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
Back Squat (5-5-5-5-5)

No Equipment Workout
2 rounds for quality of:
50 Air Squats
Walking Lunge, 50 m

Optional Accessory Work
Side Plank (2 Rounds for reps)
Accumulate 1-2 mins per side.

Rest as needed between sets.

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

Front Rack Stretch (pvc)
1 min per side.