Workout Video:

Warmup:
100 Double Unders (scale for knee taps)
Then 2 sets:
6 Inch Worms
12 Backpack Deadlifts
6 Sotts Press
12/12sec External Rotation Shoulder Stretch

Strength:
5 Sets:
Max Door Pullups
*rest 2min between sets
*scale for eccentric pullups or bent-over rows

Metcon:
For time:
20-18-16-14-12-10
Backpack Thrusters
Burpees Over Backpack

Endurance:
"Zachary Tellier"
For time:
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats