Superkids

5 x kolmitassu

7 rounds
1 deadlfit @50/35
1 hang power clean @50/35
1 front squat @50/35
1 push press @50/35
1 back squat @50/35
add 1 more rep each round

CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

For Time:

1100 Meter Cardio (Row 600m run to Carworx)
11 Burpee Box Jumps (30/24)
11 Wall Climbs
11 Burpee Chest To Bar
110m Farmer Carry - heavy as - Roadie to back road n back
11 Strict HSPU + Kip HSPU
11 KB Goblet squat + Russian Swing + American swing 32/24
11 T2B+ Pull Up
11 Tyre Flips - heavy
11 Slam Ball toss Heavy 60/40
1100m cardio (600m Row+500m Run to Carworx sign)

The WOD itself is completely symbolic of the passing of Jonah Lomu the great All Black Winger who wore the number 11 Jersey

WORKOUT
EMOM x 15 MINUTES
MIN 1 - :50 Cardio of Choice*
MIN 2 - :50 Max Sit-Ups**
MIN 3 - :30 Max Dips into Max Top of Dip Hold**

Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
**Weighted Sit-Up Optional
**Strict Dips Optional

(No Measure)

Emom10' 3Power snatch

lantionnosto 8 x 4

For Time :

► 1 600 Run
► 2' Rest
► 0 800 Run
► 2' Rest
► 1 600 Run
► 2' Rest
► 0 800 Run

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

Bar Muscle Up
IceCream Maker