Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold



Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs
3 hang power cleans
3 front squats
3 strict press
3 air chair swings or kip swings
20 second handstand hold



WOD
"Blueberry"
with a partner
6:00 AMRAP
12 deadlifts 155/105
6 pull ups
6 cals bike

6:00AMRAP
9 front squats 135/95
4 C2B pull ups
6 cals bike

6:00 AMRAP
6 S2OH 115/85
3 bar muscle up
6 cals bike