Strength/Skill

Dungeness

3 Sets:

Strict Pull-ups 5-10 Reps
Medicine Ball Sit-ups x 10-15 Reps
Seated DB Press x 5-7 Reps

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Octopi

3 Sets:

Strict Weighted Pull-up x 3 Reps
Medicine Ball Sit-ups x 10-15 Reps
Strict HSPU x 7-10 Reps

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WOD

Complete 3 rounds for time:

20 KBS 53/35
12 KB Reverse Goblet Lunges