2 rounds, not for time of:
200m run
10 good mornings
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
Snatch (One rep every 2 minutes for 30 minutes)
Super Fitness Robot load:
80% or higher of 1RM.

More Likely load:
60% or higher 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.

Metcon Scaled
1 Hang Squat Snatch, pick load

Every 2 mins for 30 mins.

Power Snatch + Overhead Squat, pick load

Every 2 mins for 30 mins.

No Equipment Workout
For quality:
50 Jumping Air Squats
Handstand Hold, 2 mins
Plank Hold, 2 mins
Walking Lunge, 50 m

Handstand Hold/Plank Hold- accumulate the total time

Optional Accessory Work
Sotts Press (8-8-8-8)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Cool Down
Cobra Stretch (abs)
1-2 mins.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.