Strenghth:
3x5rep OH Squat (30, 35 y 40kg)
Then:
7 rounds for time of:
10 SDHP (95#)
10 Ring Dips

I did with (90#)

5000 m row

3 ROUNDS OF:
400 mt RUN
40 WALKING LUNGES
30 SIT UPS
20 PUSH UPS
10 BURPEES

Weighted pull ups
2-2-2-2-2

Triple Triplets
20 seconds nonstop of each exercise repeated 3 rounds nonstop at each triplet
20w/20w/20w x 3
Ring rows
Pushups
Situps
Rest 1 minute

Swings
Goblet squats
Single bell thruster
Rest 1 minute

Burpees
Plank hold
Mountain climbers
Rest 1 minute

Then repeat the whole thing again

5 x 3rm Power Clean 3 RM

Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
TOTAL = 270

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 12kg x 4 = 96 (each arm)
- 14kg x 4 = 112
- 16kg x 4 = 128
TOTAL = 336

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,568.5

Intermediate version

For time:
Row 20 calories
30 Burpees
15 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 15lb plate held overhead
150 foot Sprint

10 min AMRAP

250m ROW
15 x KB Swing 24 kg

WOD:

800M Run
30 Power Snatch (RX 135)
30 Box Jumps
800M Run

3x52,5
5x55
5x57,5