• 3-3-3 of:
BB Back Squat
3RM
90% 3RM 3-3 reps

3 rounds
3 HSPU,
6 jerk (65-75 % 1 RM)
9 T2B

Basic Endurance 45 minutes.

50/40 Calories Any Ergo
12 Toes To Bar / 15 Weighted Sit Ups
60m Kettlebell / Dumbbells Frontrack Walk
5 Skin The Cat
2 Rope Climb

Ring Plank
30-60sec unbroken; rest 60sec x 3

2 min max rep pull up

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

• 3-…-3 of:
BB No Hip Snatch
3RM

10RFQ
1 Med Ball Slam
1 Lateral Me Ball Pass
5sec sprint

Gymnastic Conditioning
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

3 rounds

• 6 Rear Foot Elevated Split Squat / side
• 25 Double Leg Banded Leg Curls
• 30s Max reps Abs w. Plate Switch

Rest as needed between rounds