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

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

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 12 minutes
7 Unbroken sumo DLHP 115/75lbs
7 Unbroken kipping HSPU
If you have to break either movement in any set, rest 1 minute.

4-5b. Bitch Work
4 Rounds
75 Assault Bike calories
Rest 2 minutes

4-5c. Strength
Overhead squat 3×10 AHAP

4-5d. Accessory
5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

AFAP
100cal row
200 snatches @30/15
200 overhead lunges @30/15
400 squat
*work in team of 2

E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

Clock Running - same weight on barbell

from 00:00 to 04:00
- 20 kb american swing
- 10 burpees

from 04:00 to 08:00
- 10 thrusters
- 5 burpees

from 08:00 to 12:00
- 10 power snatch
- 5 OHS

from 12:00 to 16:00
- 10 back squats
- 5 push press

• Row/Bike/Run 3min.

• 60s. Squat + twists

• 60s. Shoulder rotation w/stick

• 60s. Up/Down dog

• 1x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 OHS

• 1x
  6 Clean grip Deadlift
  6 Muscle clean + press
  6 Front squat

• Mobility...

• 3x
  3 position snatch
  3 position clean
  3 Split jerk
  Add weights...

30 reps for time:

Snatch 60/42.5kg

Russian dip or ring dip practise, then

EMOM 12 min, alt.

4-10 Hang power snatch TNG @ 60-80%
4-10 Ring dips (anyhow)

Strength
5 set of 3 Deadlifts 265 lbs. PR

Conditioning
5 rounds
12 hanging snatch's
15 pull ups

Completed it in 22:30