Strength: Shoulder Press 3×5 Choice of a “Squat” Bodyweight Progression
Met-Con: Against a 5-minute running clock, complete: 400 Meter Run 500 Meter Row (or 4:00 mark whichever comes first)
Push-Ups x Max Reps (in remaining time, should be about 1:00) Rest 1 minutes between sets, and complete a total of 3 sets. If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.
Stretch: Full Body Stretching Series #2
2×5 Dual KB front squat or goblet squat 5 Burpees on the minute every minute 50 russian swings, 35/25 30 alternating snatches, total, 35/25 30 alternating thrusters, total, 35/25
once you complete all the bell work run 400 meters[gallery ids="120132,120133,120134,120135,120136,120137,120138,120139,120140,120141,120142,120143,120144,120145,120146,120147,120148,120149,120184,120185,120186,120187,120188,120189,120190,120191,120192,120193,120194,120195,120196,120197,120198,120199,120200,120201,120202,120203,120204,120205,120206,120207,120208,120209,120210,120211,120212,120213,120214,120215,120216"]]]>