Strength/Skill

Dungeness

Complete 3 Rounds, not for time:

Medicine Ball Sit-Ups x 10-15 Reps
Supine Ring Rows x 10 Reps @ 20×1
Dips x 10-15 Reps

Octopi

Medicine Ball Sit-Ups x 10-15 Reps
Supine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1
Ring Dips x 10-15 Reps

WOD

Dungeness

10 Minute AMRAP:

8 Toes-to-Bar
10 Alternating Step-Ups 24/20″
15/13 Hand Release Push-Ups

Octopi

10 Minute AMRAP:

8 Toes-to-Bar
10 Alternating Pistols
15/13 Hand Release Push-Ups