Warm-Up

3 Sets:

10 PVC Pass-through Lunges
10 Monster Walks (5 Left, 5 Right)
3 Lunge Complex Each Leg (Forward, Reverse, Lateral)
3 Inchworms

Strength/Skill

Dungeness

Complete 5 Sets:

1 Power Cleans + 3 Front Squats @85% of 1RM Power Clean

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Octopi

Complete 5 Sets:

1 Clean + 2 Front Squats @85% of 1RM Clean

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WOD

Dungeness

5 Minute AMRAP:

8 Front Squats 115/75
8 Burpees Over the Bar

Rest 2 Minutes

5 Minute AMRAP:

8 Front Squats 115/75
8 Burpees Over the Bar

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Octopi

5 Minute AMRAP:

8 Overhead Squats 95/65
8 Burpees Over the Bar

Rest 2 Minutes

5 Minute AMRAP:

8 Overhead Squats 95/65
8 Burpees Over the Bar