3 rounds, not for time of:
200m run
1x Burgener warm-up, empty barbell
The Burgener warm-up consists of the following:
5 reps of dip, drive
5 reps of dip, drive, shrug
5 reps of muscle snatch
5 reps of overhead squat
5 reps of squat snatch
5 reps of full snatch

Metcon Rx
Metcon (Time)
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs

Super Fitness Robot time:
11:00 or less.

More Likely time:
17:00 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
3 rounds for time of:
400m run
15 Thrusters, 45/35 lbs

No Equipment Workout
3 rounds for time of:
Run, 400 m
50 Air Squats

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

Lats & Chest Stretch (bar hang)
Hold 1-2 mins.