Workout Video:

Warmup:
50 Knee taps
15 Good mornings
25 Hand Release Pushups
15 Dislocations
25 Overhead Squats
15 Burpees
25 Hollow Rocks

Strength:
3 Sets:
8/8 Weighted Step-ups (go heavy)
10-20 Jacksons
1min Weighted Squat hold

Metcon:
AMRAP in 18min
9-15-21-27-33... etc keep adding 6 reps every round of:
Push-Press
Front Squats
Pushups

Endurance:
2 Rounds for time:
Run 800m
100 Jump Squats
Run 800m
100 V-Ups
Run 800m
100 Deadlifts