Strength/Skill

Dungeness

5 rounds not for time:

L-sit hold or progression x accumulate 15-30 sec
Seated Unsupported Strict Barbell Press x 3 reps @ 30X2
Strict Chest-to-bar Pull-ups x 5 reps

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Octopi

5 rounds not for time:

L-sit hold x accumulate 15-30 sec
Strict HSPU x 3-5 reps @ 30X2
Ring-to-Sternum Pull-ups OR Strict Muscle-ups (false grip) x 3-5 reps

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WOD

Dungeness & Octopi

Open workout “13.4”

7 Minute AMRAP:

3 Ground-to-overead 135/95
3 T2B
6 Ground-to-overead
6 T2B
9 Ground-to-overead
9 T2B
12 Ground-to-overead
12 T2B

Keep increasing by 3 reps until the 7 minutes expire.