Warm-Up

3 Sets:

10 PVC OHS or FS
10 PVC Pass Throughs
20 Mountain Climbers
10 Pineapple Pickers

Strength/Skill

Dungeness

Back Squat

5-5-5-5-5 – weight by feel

Octopi

Overhead Squat

5-5-5-5-5 – weight by feel

WOD

Complete the Following for Time:

50-30-10

Kettle Bell Swings 50/35
Butterfly Sit-Ups