Strength/Skill

Dungeness

EMOM For 12 Minutes (4 Sets):

Minute 1 – Wall Walks x 2-3 Reps
Minute 2 – Dips x 5-10 Reps
Minute 3 – Turkish Sit-ups x 4 Alternating Reps

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Octopi

EMOM For 12 Minutes (4 Sets):

Minute 1 – HS Walk x Max Distance
Minute 2 – Ring Dips x 5-10 Reps
Minute 3 – Turkish Get-ups x 4 Alternating Reps

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WOD

Dungeness & Octopi

6 Minute AMRAP:

10 Deadlifts 225/155
15 Sit-ups

Rest 3 Minutes

6 Minute AMRAP:

Bike or Row 12/10 Calories
100 Meter KB Farmers Carry 70/53