Warm-Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

10 Sit-Ups
Running High Knees —–>>>
Skipping High Knees <<<——
:30 Plank or HS Hold

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Strength/Skill

Dungeness

3 Sets:

Turkish Sit-up x 3 Reps (each arm)
1-Step Box Jump x 3 Reps
Seated DB Press x 5 Reps

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Octopi

3 Sets:

Turkish Get-up x 3 Reps (each arm)
1-Step Box Jump x 3 Reps
Strict HSPU x 3-6 Reps

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WOD

Dungeness & Octopi

11 Minute AMRAP:

12 Burpees
24 Air Squats
36 Double-Unders