3 rounds not for time:
400m run
7 glute bridges
7 ring rows or pull-ups
7 shoulder press, empty barbell
— then —
1x Burgener warm-up with empty barbell

The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch

Metcon Rx
Metcon (Time)
For time:
21 Push Press, 95/65 lbs
21 Pull-ups
300m run
15 Push Press, 95/65 lbs
15 Pull-ups
200m run
9 Push Press, 95/65 lbs
9 Pull-ups
100m run

Super Fitness Robot time:
7:00 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
For time:
21 Push Press, 65/45 lbs
21 Ring Rows
300m run
15 Push Press, 65/45 lbs
15 Ring Rows
200m run
9 Push Press, 65/45 lbs
9 Ring Rows
100m run

No Equipment Workout
3 rounds for time of:
15 Handstand Push-ups
Shuttle Run, 400 m (4x 100 m)

15 Handstand Push-ups or 30 Push-ups

Cool Down
400m walk, then stretch.

Lacrosse Ball Trap Stretch
1-2 mins per side.

Wall Shoulder Stretch
Hold 1-2 mins.

Glute Stretch
Hold 1-2 mins per side.