Strength/Skill

Dungeness

Complete 3 Rounds, not for time:

High Box Jumps x 3 Reps
Strict Pull-Ups x 5 Reps
Push-Ups x 5-15 reps

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Octopi

Complete 3 Rounds, not for time:

High Box Jumps x 3 Reps
Bar or Ring Muscle-Ups x 1-5 Reps*
Deficit Push-Ups x 10-20 Reps

*If you have your C2B Pull-Ups and want to work towards your first muscle-up, complete the following for each set:

-10 Hollow arch swings
-3-5 High Kips (think bellie button or hips close to bar or rings without sacrificing good body position)

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WOD

Dungeness & Octopi

Complete 4 sets of the following for max reps:

30 Seconds of Man Makers 50/35
Rest 30 Seconds
30 Seconds of Rowing for Calories
Rest 30 Seconds
30 Seconds of Dips (rings or Stationary)
Rest 30 Seconds