Warm-Up

20 Cal row, ski, or bike

Then,

3 Sets:

10 Halo Squats
10 Ring Rows
10 Halo Mountain Climbers
5 Bottoms-up KB Press

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Strength/Skill

Back Squat

5-5-5-5-5 @ 65%

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WOD

Dungeness

10 Minute AMRAP:

50 Burpees
30 Front Squats 135/95
20 C2B Pull-ups

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Octopi

“Open workout 11.4”

10 Minute AMRAP:

60 Burpees
30 Overhead Squats 120/90
10 Muscle-ups