400m run followed by…

3 rounds, not for time of:
5 good morings, empty barbell
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 shoulder press, empty barbell
5 squats, squat therapy
5 ring rows or pull-ups
5 sit-ups or hollow rocks

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

Metcon Rx
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

Super Fitness Robot time:
28:00 or less.

More Likely time:
37:00 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:
7 Ring Dips
7 Thrusters, 95/65 lbs
7 Hanging Knee Raises
7 Deadlifts, 185/135 lbs
7 Burpees
7 Russian Kettlebell Swings, 53/35 lbs
7 Pull-ups

Ring Dips, Bar Dips, Bench Dips, or Push-ups
Hanging Knee Raises, Hollow Rocks, or AbMat Sit-ups
Pull-ups or Ring Rows

No Equipment Workout
7 rounds for time of:
7 Handstand Push-ups
14 Jumping Air Squats
7 Hollow Rocks
14 Glute Bridges
7 Burpees
7 Broad Jumps

Handstand Push-ups or Hand Release Push-ups
Glute Bridges- 1 sec pause at the top

Cool Down
Leg Wall Stretch
Hold 1-2 mins per side.

Glute Stretch
Hold 1-2 mins per side.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.