Strength/Skill

Dungeness

Front Squat

3-3-3-3-3 – Weight by Feel

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Octopi

Overhead Squat

3-3-3-3-3 – Weight by Feel

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WOD

EMOM for 18 Minutes:

Minute 1 – Hang Power Snatch x 5 Reps D= 115/75 O = 135/95
Minute 2 – Wall Balls x 15 Reps 20/14
Minute 3 – Dips x 8 Reps D= Stationary O = Rings