Workout Video:

Warmup:
2 Sets, 20sec work on each:
Kang Squats
Inch Worms
Diamond Pushups
Duck Walk
Wall Climbs

Metcon:
"Kaplan" Hero Workout
AMRAP in 28min of:
20 Pistol Squats
7 HSPU
20 Jacksons
14 Burpees