Dungeness & Octopi

Strength/Skill

Complete 3 Sets not for time:

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

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WOD

EMOM for 24 minutes (6 sets):

Minute 1 – 10/8 Calories of Assault Bike OR 200/150 Meters of Rowing
Minute 2 – 5 Weighted Strict Pull-ups
Minute 3 – 10 Dumbbell Hang Clean to Overhead (5 each arm) 50/35
Minute 4 – 25 Sit-ups