Together is bueno

Warmup

9 x 30sec on / 15sec off
Echo Bike / Shuttle Runs
Alt. Good Mornings / Kang Squats / Air Squats
Dead Hang / Hollow Hold / Tuck Ups

WOD Prep

Dumbbell
5/5 DL
5/5 Hang Snatch
5/5 Push Press
5 Goblet Squats

Build up to workout weight
4 Alt. DB Snatch
4/4 Push Press
4 Goblet Squats

RX: 22.5/15

TTB
10 Kip Swings
5 Strict Knee Raises
5 Leg Raises
5 Knee to Elbow
5 TTB

10 Wall Balls

Saturday Team Sweat

15min AMRAP

50 Wall Balls
50 Alt. DB Snatches
50 TTB / Knee to Elbow
50 Burpee to Target
50 DB Goblet Squats
50 DB Push Press

Rest 5min (Supply all equipment)

15min AMRAP
20 Shuttle Runs (1 = 2x7.5m)
45/36 Cal Echo Bike