Strength/Skill

Dungeness

3 rounds not for time:

Strict Knee Tuck Pull-up OR Kipping L-Pull-up x 3-5 reps
Hand stand hold on wall x 15-30 seconds
Single arm DB row x 6 reps each arm @ 20X1

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Octopi

3 rounds not for time:

Strict L-Pull-up x 3-5 reps reps
Free standing handstand x 5 attempts
Single arm DB row x 6 reps each arm @ 20X1

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WOD

Dungeness

Complete 4 sets for max reps:

30 Seconds Row or Bike for Calories
Rest 30 Seconds
30 Seconds DB Push Press 45/25 each arm
Rest 30 Seconds
30 Seconds Strict Pull-ups
Rest 30 Seconds

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Octopi

Complete 4 sets for max reps:

30 Seconds Row or Bike for Calories
Rest 30 Seconds
30 Seconds Strict HSPU
Rest 30 Seconds
30 Seconds Strict Pull-ups
Rest 30 Seconds