Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of front squat

(start from %75 and work up to %90 of your 1RM front squat)

Gymnastics strength: EMOM 10 min.

odd: 3-6 handstand push-up (x2 on box)

even: 10-15 high box jump (30/24)

WOD: For time (13 minutes time cap.)

cash in: 50 air squat

then 4 rounds

16 dumbbell snatch (45/35)

8   over the dumbbell burpee

cash out: 50 v-up