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

3 rounds

40 Airsquats
20 ring rows
10 bench dips
5 hang power cleans (40/30kg)

A: Back Rack reverse Lunges
3 x 4 reps
4 reps per leg. Build to heaviest for the day.

B: 3 rounds for time:
30 Russian KB Swing
15 OH Squats
400m Run

Heavy Russian KB Swing - 32/24kg

3x3 @92%
3x2 @94%
3x1 @96-98%%

Rest as needed btw sets.

LADDER 12 minutes of:

2 DOUBLE Dumbbell Power Cleans 22,5/15

2 Bar Muscle-Ups

4 Dumbbell Power Cleans

4 Bar Muscle-Ups

6 Dumbbell Power Cleans

6 Bar Muscle-Ups

and so on….

3 x

1 min max reps wallball
1 min max reps knees to elbow
1 min max reps DB / barbell front squat
1 min max reps ab mat sit 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

Squats 5 X 8

EMOM 20
even: 15/12 cal row
Odd: max reps du's

PARTNER WOD
(I Go one round, You Go one round)

6 Rounds of
10 Power Cleans 60/40kg
15 Wall Balls

20 Toes-to-bar

6 Rounds of
15 KB Swings 24/16kg
10 Front Squats 60/40kg

5 Handstand Pushups

6 Rounds of
20 C2B Pullups
15 Burpees
10 Shoulder to Overhead 60/40kg