Together is bueno

Warm up:

9 x 20 sec on / 10 sec off:
Kang squats
Bradford press
Ring rows

Specific movement preparations
WOD prep:
With an empty barbell:
10 Front rack elbow raises
5 Front squats
5 Push press
5 Thrusters
10 Kip swings
3 x 1 Jump to hollow for BMU
3-5 Kipping pull-ups
3 x 1 Hip to bar for BMU
1-3 BMU
10 Alt. DB Hang snatches
6 DB Box step ups
4 Box jump overs
2 Complete box jump overs

WOD:

Teams of 2:
10 – 8 – 6 – 4 – 2 reps of (divide anyhow):
Complete box jump overs 24/20in
BMU / Jumping BMU / Strict pull-ups
Thrusters 60/45kg

into:

3 Rounds of:
20 Sync. DB Snatches 1 x 22.5/15kg
30 DB Box step-ups 1 x 22.5/15kg 24/20in (divide anyhow)

into:

40 – 30 – 20 reps of (divide anyhow):
Cal Row (♀ 32 – 24 – 16)
Hand-release push-ups

into:

2 – 4 – 6 – 8 – 10 reps of:
Complete box jump overs 24/20in (divide anyhow)
Strict HSPU / Box HSPU (divide anyhow)
Sync. Devils press 1 x 22.5/15kg

Time cap = 40 min