Dungeness & Octopi

Strength/Skill

Complete 3 Sets not for time:

DB bench press x 8 reps
Banded Pull-aparts x 25 reps

WOD

EMOM for 24 minutes (6 sets):

Minute 1 – 10/8 Calories of Assault Bike OR 200/150 Meters of Rowing
Minute 2 – 8/5 Strict Supine Pull-ups
Minute 3 – 7 Dumbbell Box Step-overs 45/30 20″ box
Minute 4 – 10/8 Stationary dips