400m run, followed by…

2 rounds not for time of:
50′ of high knees
10 lateral lunges (5 per side)
50′ of butt kicks
10 squats, squat therapy style
10 good mornings
10 glute bridges
5 broad jumps

Metcon Rx/Scaled
Back Squat (2-2-2-2-2-2-2)
Rest as needed between sets.

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.

No Equipment Workout
For quality:
Walking Lunge, 150 m

After Party
Metcon (Time)
2 rounds for time of:
75 Air Squats
15 Push Jerks, 135/95 lbs

9 minute cap

Cool Down
Foam Roller (back, lats, etc.)

Hamstring Stretch
Hold 1-2 mins per side.

Leg Wall Stretch
Hold 1-2 mins per side.