Strength/Skill
Dungeness
3 rounds not for time:
Tuck-ups x 10-15 reps
Push-ups x 10-20 reps
Strict Chest-to-bar Pull-ups x 5 reps
Octopi
3 rounds not for time:
V-ups x 10-15 reps
Defecit Push-ups x 10-20 reps
Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps
WOD
Against a 3-minute running clock, perform a total of 3 sets of:
Run 400 Meters
KBS x Max Reps Dungeness = 53/35 Octopi = 70/53
Rest 2 minutes between sets.