Strength/Skill

Dungeness

4 Sets, Not for Time:

Strict C2B Pull-Ups x 5-10 Reps
Hollow Hold x 30 Seconds + Superman Hold x 30 Seconds
DB Bench Press, Neutral Grip x 8 Reps

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Octopi

3 Sets, Not for Time:

Strict Ring to Sternum Pull-ups, False Grip x 3-5 Reps
Hollow Hold x 30 Seconds + Superman Hold x 30 Seconds
DB Bench Press, Neutral Grip x 8 Reps

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WOD

13 Minute AMRAP:

40 Double-Unders
15/12 Hand Release Push-Ups
10 Chest-to-Bar Pull-Ups