Together is bueno

Warmup: 9 x 20sec on /10sec off

EchoBike / SU
Burpees
Kang squats

Wod prep

Dumbbells
5/5 DL
5/5 Hang cleans
5/5 Push press
5/5 Front squats
5/5 Jerks

Build up to workout weight
3-5 Sync. Hang clean & jerks
3-5 Sync. Squats
2x22.5 / 15 (1 x 30/22.5)

GYM
10 Kip swings
5 Knee raises
5 Leg raises
3-5 TTB

5 Push ups
3 Walk outs
2 Wall walks

10 Wall balls

3 Rounds for time
40 Wallballs
30 TTB / Leg raises
20 Sync. DB Hang clean & jerks 2x22.5/15 (1x30/22.5)
10 Sync. Burpees

Rest 3min

3 Rounds for time
40/32 Cal EchoBike
50 DU / 75 SU (1 at a time)
20 Sync. DB Squats 2x22.5/15 (1x30/22.5)
10 Sync. Wall walks / Walk outs