Warm-Up

3 Sets:

:20 Bar Hang or Ring Hang
10 Shoulder Taps
10 Sit-Ups
20 Jumping Jacks

Strength/Skill

Complete 3 Sets, Not For Time:

Toes-to-Rings or Toes-to-Bar x 5-10 Reps
Single Arm DB Row x 6 Reps, each arm
Mountain Climbers or Grass Hoppers x 20 Reps

WOD

Dungeness

Complete the Following for Time:

60 Burpee Pull-Ups, Bar or Rings

10 Minute Time Cap

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Octopi

Complete the Following for Time:

30 Burpee Ring Muscle-Ups

10 Minute Time Cap