3 rounds, not for time of:
200m run
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
1 min of rest

Metcon Rx/Scaled/No Equipment
5k Run (Time)
Max Effort 5k Run

Super Fitness Robot time:
Less than 21:30.

More Likely time:
Less than 30:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Cool Down
Calves & Foam Rolling

Kneeling Lay Back
Hold 1-2 mins.

Hamstring Stretch
Hold 1-2 mins per side.

Optional Accessory Work
Dead Hang (Time)
Accumulate 3 mins.