400m run followed by…

2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats
10 good mornings (empty barbell)
10 glute bridges (empty barbell)
5 broad jumps

Metcon Rx/Scaled
Back Squat (5-5-5-5-5)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
70% or more of 1RM.

More Likely load:
50% or more of 1RM.
(consider scaling if this seems unrealistic)

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

No Equipment Workout
For quality:
Walking Lunge, 100 m
— Rest 2 mins —
100 Air Squats
— Rest 2 mins —
Parallel Air Squat Hold, 2 mins

Cool Down
400m walk, then stretch.

Kneeling Lay Back
Hold 1-2 mins.

Foam Roller (back, etc.)