Workout Video:

Warmup:
4 Sets:
10 Dislocations
20sec Handstand hold
10 Weighted Squats
20sec Passive Door hang

Strength:
3 Sets:
15/15 Single-arm Bent Over Rows
15/15 Single-arm Press

Metcon:
5 Rounds for time:
Run 200m
25 Jump Squats
10 HSPU

Endurance:
AMRAp in 30min of:
Run 800m
50 Situps
50 Back extensions