Strength/ Skill

Dungeness

3 rounds not for time:

Push-ups x 10-20 reps
Barbell row x 6 reps
DB Push press x 7 reps

Octopi

3 rounds not for time:

Defecit Push-ups x 10-20 reps
Barbell row x 6 reps
HSPU x max reps

WOD

Dungeness

12 Minute AMRAP:

20 Double-unders
8 Single armed OH DB lunges – left arm 40/25
8 Single armed OH DB lunges – right arm
10 Burpees over the dumbbell

Octopi

12 Minute AMRAP:

20 Double-unders
8 Single armed OH DB lunges – left arm 50/35
8 Single armed OH DB lunges – right arm
10 Burpees over the dumbbell