100′ bear crawl followed by…

4 rounds not for time of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
6 burpees (start slow, finish fast)
60 secs of rest

Metcon Rx/Scaled/No Equipment
Metcon (AMRAP – Rounds)
Death By Shuttle Sprint

With a continuously running clock perform:
Shuttle Sprint 25′ in the first 1 min
Shuttle Sprint 50′ in the second 1 min
Shuttle Sprint 75′ in the third 1 min

Continuing this for as long as you are able.

Super Fitness Robot rounds:
17 rounds or more.

More Likely rounds:
14 rounds or more.
(consider scaling if this seems unrealistic)

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

After Party
Box Jumps (Box Jump, pick height : 1×30)
1×20-30 reps

Accumulate the reps. Not for time. The focus is explosive power. You choose the height. Step down each time. Height should be challenging, yet appropriate.

For quality:
Candlestick Conditioning, 10 mins

Spend 5-10 mins at whichever step in the progression is appropriate for you.

Cool Down
Frog Stretch
Hold 1-2 mins.

Calves & Foam Rolling

Straddle Stretch
Hold 1-2 mins.