3 rounds not for time of:
6 steps of a walking lunge
6 shoulder pass throughs (pvc pipe)
9-12 thrusters, empty barbell (45/35)
6 good mornings
9-12 sit-ups or hollow rocks

Metcon Rx
Metcon (Time)
3 rounds for time of:
100 Single Unders
25 Wall Balls, 20/14 lbs
7 Front Squats, 55% 1RM

For time (or not).

Super Fitness Robot time:
9:00 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
3 rounds for time of:
Single Under Practice, 2 mins
20 Wall Balls, 14/10 lbs
7 Front Squats, 50% 1RM

For time (or not).

No Equipment Workout
3 rounds for time of:
Jumping Jack, 1 min
40 Air Squats
Walking Lunge, 20 m

For time (or not).

Cool Down
Pec Stretch (laying on side)
1-2 mins per side.

Leg Wall Stretch
Hold 1-2 mins per side.