EMOM 10 min
4 pull up

-Käsilläseisontaa seinää vasten ja ilman tukea
-3 x max reps tiukkaleuka / koutsi spottaa
-Käsilläseisontapunnerrus boxilta

For time:
Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

10-11 Mobility
11-12 Basic Endurance CrossFit
12-13 Mobility

3 rounds of:
wall-ball shots @9/6 (reps)
sumo deadlift high pulls @40/25 (reps)
box jumps 20" (reps)
push presses @40/25 (reps)
row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

bench press&
shoulder press/push press
10-9-8-7-6-5-4-3-2-1

Bp: 10-9@65kg, 8-7@70kg, 6-5@75kg, 4-3@80kg, 2-1@ 85kg
Sp/Pp: 10-9@40kg, 8-7@45kg, 6-5@50kg, 4-3@55kg, 2-1@60kg

followed by...

pull ups & ring dips
10-9-8-7-6-5-4-3-2-1

30 Min AMRAP;
In teams of 4, 3 working and 1 resting.
Row Max Cal
Wall Ball Max Reps
Pull Ups Max Reps

Submit total reps, rotate and split movements in any style. Post total reps! Scale as needed.

20 min AMRAP
- 250m ski or row
- 80 m farmer's walk
- 40m sled push

WOD - 30Min OMEM:
- 15 Wall Balls (20,14), 1 minute to complete 15 Wall Balls
- 10 Box Jumps (24,20), 1 minute to complete 10 Box Jumps
- 5 Power Cleans, Touch & Go, 1 minute to complete 5 Power Cleans

Total Reps:
- 150 Wall Balls
- 100 Box Jumps
- 50 Power Cleans

It hurt.