wod

10 rounds for time

4 deadlifts 47/70
3 hang power snatches 47/70
2 overhead squats 47/70

pre workout

on a 8:00 clock

note: build to a heavy 1 rep power snatch + overhead squat

wod

5 sets for time

600/750 m row

note: 3:00 between rounds
score is slowest row

wod

mogadishu mile

4 rounds for time

19 kettlebell ground to overhead 24/16
19 kettlebell frontsquats
19 Kettlebell push ups (each hand)
400 m kettlebell run

note: if you lose physical contact with your
kettlebell, you must start that round over

partnerwod

2 rounds for time with a partner

50 kb swings 24/32
50 shuttle runs

note: one partner works at a time; switch as needed
1 shuttle run = 25 ft down/25 ft back

post-workout

1 set

200 m single arm kb overhead carry

note: use workout KB
switch hands as needed.