100′ bear crawl followed by…

2 rounds not for time of:
25′ high knees
25′ butt kicks
6 jumping air squats
6 burpees (start slow, finish fast)
30 secs of rest
1x Burgener with empty barbell
25′ high knees
25′ butt kicks
6 jumping air squats
30 secs of rest

*Ensure you are fully warmed-up before beginning the workout.

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
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

OR…run or row 5 km if you do not have some of the gear needed.

Super Fitness Robot time:
22:26 or less, men.
25:27 or less, women.

More Likely time:
26:37 or less, men.
30:27 or less, 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
For distance:
Monostructural Cardio: 1x 20 mins

Walking, jogging, biking, rowing in any combo.

No Equipment Workout
5k Run (Time)
Max Effort 5k Run

Optional Accessory Work
Single Leg Deadlift (12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.

3×8-12 reps per leg

Plank (1 x 120 seconds)
Plank on forearms.

Accumulate 1-2 mins.

Cool Down
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.

Glute Stretch
Hold 1-2 mins per side.

Calves & Foam Rolling