Strength/ Skill

Dungeness & Octopi

4 rounds not for time:

Shoulder Press x 5 reps
Rope Climbs x 3 reps
Hollow Hold x accumulate 30 seconds

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WOD

Dungeness

Complete 2 sets for max reps:

1 Minute of Rowing calories
Rest 1 Minute
1 Minute of Stationary Dips
Rest 1 Minute
1 Minute of Wall Balls 20/14
Rest 1 Minute
1 Minute of Strict Pull-ups
Rest 1 Minute

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Octopi

Complete 2 sets for max reps:

1 Minute of Rowing for calories
Rest 1 Minute
1 Minute of Ring Dips
Rest 1 Minute
1 Minute of Wall Balls 20/14
Rest 1 Minute
1 Minute of Strict Pull-ups
Rest 1 Minute