Friday Strength Development 15 minutes · Dumb-bell glut bridge marchers · Pistols · Push-ups WOD 21 Minute CAP 10 rounds for time: · 6 Pistols (total) · 6 dumb-bell single arm hang cleans · 6 push-ups · Once through the monkey bars · 100 meter run/row/erg SATURDAYSUNDAYSATURDAY