wod

5 rounds for time

8 handstand push ups
8 alternating front rack lunges 34/52
8 push presses 34/52
400 m run

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