Together is bueno

Warmup

90sec Row
90sec EchoBike

WOD prep

Dumbbell
5/5 DL
5/5 Hang cleans
5/5 Thrusters
5/5 Hang snatch

Build up to workout weight
2-4 Thrusters
2-4 Hang snatch
2-4 Box step overs

RX: 2x22.5/15

GYM
10 Kip Swings
8 Scapula pull-ups
6 Ring rows
4 Jumping pull-ups
2 Strict pull-ups

2-4 Leg raises
2-4 TTB

2-4 Pull-ups
2-4 C2B
2-4 BMU

"VICIOUS HARMONY"

4 Rounds for time:
12/9 cal Row
12/9 cal EchoBike

into:

4 Rounds for time:
10 DB Thrusters 2x22.5/15
6 Strict pull-ups / Banded / Ring rows x2

Rest 2min

4 Rounds for time:
4 Complete box jump over
6 DB Hang snatches 2x22.5/15
8 C2B / Banded / Banded / Jumping

into:

4 Rounds for time:
8 TTB / Leg raises
6 DB Hang snatches 2x22.5/15
4 Complete box jump over

Rest 2min

4 Rounds for time:
12/9 cal Row
12/9 cal EchoBike

into:

4 Rounds for time:
8 DB Box step over 2x22.5/15
4 Burpee BMU / Pull-ups