3 rounds not for time of:
30 secs of jumping jacks
7-10 band pull aparts
7 scap pull-ups
5-7 ring rows or pull-ups
7-10 sit-ups or hollow rocks
7-10 jumping air squats
5 inchworm push-ups

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

Metcon Rx
Metcon (Time)
2 rounds for time of:
25 Chest-to-bar Pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24/20 in

Super Fitness Robot time:
7:45 or less.

More Likely time:
(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
2 rounds for time of:
25 Pull-ups
25 Sit-ups
25 Burpees

No Equipment Workout
2 rounds for time of:
25 V-ups
50 Burpees

Optional Accessory Work
800m Run (Time)
Max Effort 800m Run

Cool Down
Cobra Stretch (abs)
1-2 mins.

Foam Roller (back, lats, etc.)

Kneeling Lay Back
Hold 1-2 mins.