Warmup 8 min

1 min row

1 min glute bridges

1 min row

1 min single leg glute bridges

1 min row

1 min glute bridge  walkouts

1 min row

1 min med ball squats ( hug)

gymnastics work

12 mins

3 rds

1:00 each

Hsw practice

3 pause strict  pull-ups

Hsw practice

Pistols

WOD

Power outage

5:00on 5:00 off x3

100 du buy in : then amrap

Rd 1 -12 power cleans 95/65

4 burpee bj over24/20

Rd2 – 8 power cleans 115/85

4 burpee bj over 24/20

Rd3 – 6 power cleans 135/95

4 burpee bj over 24/20

REPEAT FROM May 2018