Strength/Skill

Dungeness & Octopi

3 Sets, Not for Time:

Incline DB Bench Press, Neutral Grip x 6 Reps
Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m)
L-Sit Hold x Accumulate 15-30 Seconds

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WOD

Dungeness

Complete 4 Sets:

30 Seconds of DB Deadlift 50/35 each arm
Rest 30 Seconds
30 Seconds of DB Front Squat 50/35 each arm
Rest 30 Seconds
30 Seconds of Push-Ups
Rest 30 Seconds

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Octopi

Complete 4 Sets:

30 Seconds of DB Deadlift 70/50 each arm
Rest 30 Seconds
30 Seconds of DB Front Squat 70/50 each arm
Rest 30 Seconds
30 Seconds of Defecit Push-Ups 45/25 plates
Rest 30 Seconds