Warm-Up

3 Sets:

:15 Bar (or ring) Hang or Ring Row Positon Hang
10 KB Deadlifts
10 Arch-to-Hollow Swing or 5 Superman to Hollow Roll

WOD

Dungeness

20 Minute AMRAP:

6 Pull-ups (bar or rings)
8 Burpees
10 Kettle Bell Swings 53/35

Octopi

20 Minute AMRAP:

2 Ring Muscle-ups
8 Burpees
10 Kettle Bell Swings 53/35