Warm-Up

3 Sets:

20 Mountain Climbers
:15 Bar Hang
20 Banded Pull-aparts

WOD

Octopi

Complete the Following for Time:

5 Rounds:

5/3 Strict Supine Pull-Ups
5/3 Strict HSPU
20 Sit-Ups

Then,

Hill Run

Dungeness

Complete the Following for Time:

5 Rounds:

5/3 Strict Supine Pull-Ups
7 DB Strict Shoulder Press 45/30
20 Sit-Ups

Then,

Hill Run