400m run followed by….

3 rounds, not for time of:
8 air squats
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings, empty barbell
6 broad jumps

Metcon Rx/Scaled
Back Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% 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.

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

Cool Down
Kneeling Lay Back
Hold 1-2 mins.

Foam Roller (back, etc.)