Strength:

Front Squats - 2x135, 2x155, 2x175, 2x185, 2x205, 2x225, 2x245, 2x265, 2x285, 1x300

Metcon:

1-2-3-4-5-6-7-8-9-10 Ladder of: Deadlifts (225lbs), Burpee BJs (24"), T2B

Time - 16:30

5 rounds for time of:
500m row
15 reps of 135lb Bench Press (hice con 55kg)
21:45seg

12 Minute AMRAP:
1 Full-Court Spring (down & back)
2 Muscle-Ups (substitute 3 Pull-ups & 3 Ring Dips for each MU)
3 Burpees

Had to sub MU's

12 KB Windmills each side
1:00 Ab Rocker
24 Elevated Rows 20# each side
00:30 Skydiver
18 Squat Jumps

Scaled to:

20 Handstand push-up progressions
25 Inverted Rows
30 Kettlebell swings, 12 kgs
35 Sit-ups
40 Burpees

No scaling next time for reps, maybe just weight

Three rounds of:

Wall-ball, 6kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, ? (Reps)
Box Jump, 20” box (Reps)
Push-press, ? (Reps)
Row (Calories)

One min per round. Count reps per round and cals for row

50-40-30-20-10

DU's
Push up's
Air squats

4-4-3-3-2-2-1-1

3 Rounds

20 Lunge steps
20 sec. L-Sit from ground

Endurance
EMOM for 10 minutes: Run 150m – active rest the remainder of each minute.

This made my lungs feel like they were on fire! It took me a while to recover after this.