Workout Video:

Warmup:
2 Sets, 30sec work on each:
Dislocations
Kang Squats
Wrist Rotations
Hollow Rocks
Inch Worms

Strength:
3 Sets:
10/10 Z-Press
10-20 Jacksons
Rest 2min

Metcon:
AMRAP in 20min of:
40 Jump Squats
15 HSPU
10 Rollups

*Every 2:00min starting from 00:00 do 40 Double Unders

Endurance:
10 Rounds for time:
Run 200m / 1min knee taps
15 Russian Swings (kb/db/backpack)
12 Situps
10 Weighted Squats