2 rounds not for time of:
50 double unders
200 m run
1x Burgener warm-up, 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
Metcon (Time)
7 rounds for time of:
40 double unders
20 sit-ups
15 Single Arm Dumbbell Power Snatches, 50/35 lbs

Or do 8 barbell power snatches per round, 95/65 lbs.

Super Fitness Robot time:
21:00 or less.

More Likely time:
30:00 or less.
(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
7 rounds for time of:
40 single unders
12 sit-ups
10 Single Arm Dumbbell Power Snatches, 35/25 lbs

No Equipment Workout
7 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Glute Bridges
7 Tuck Jumps

Optional Accessory Work
Turkish Get Up ( For quality: Turkish Get-up Practice, pick load, )
Spend 5-10 mins practicing.

Cool Down
Hamstring Stretch
Hold 1-2 mins per side.

Lacrosse Ball Trap Stretch
1-2 mins per side.