Strength/Skill

Dungeness

3 rounds not for time:

L-Sit or progression x 30 seconds
Wall Walk x 3 reps
Chest-to-bar Pull-ups x 5 reps

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Octopi

3 rounds not for time:

L-Sit x 30 seconds
HS walk x max distance
Muscle-up (Bar or rings) x max reps

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WOD

Dungneness

Complete the following for time:

50 Calorie Row

Then,

3 rounds of

12 Pull-ups
10 DB Push-Press 50/35

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Octopi

Complete the following for time:

50 Calorie Row

Then,

3 rounds of

12 C2B Pull-ups
10 Strict HSPU