Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of front squat

(start from %70 and work up to %85 of your 1RM front squat)

WOD: 4 rounds for time (21 minutes time cap.)

15 power clean (60/30)

200m run

25 wall ball (9/6)

max. rep handstand push-up in the remaining time