Strength/Skill

Dungeness & Octopi

Push Jerk

3-3-3-3-3 Build Throughout

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WOD

Dungeness

EMOM for 21 Minutes (7 sets):

Minute 1 – C2B Pull-ups x 5 reps
Minute 2 – Man makers x 3-5 40/25
Minute 3 – Med ball sit-ups x 10-15 reps

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Octopi

EMOM for 21 Minutes (7 sets):

Minute 1 – Muscle-ups x 3-5 reps (Rings or Bar)
Minute 2 – Man makers x 3-5 50/35
Minute 3 – Med ball sit-ups x 10-15 reps