CrossFit Turku

Weighted dip
find 5 rep max

For time:
50 Power Snatch 35/20
50 Pull-up
30 Power Snatch 35/20
30 Pull-up
20 Power Snatch 35/20
20 Pull-up

Back Squat
1*4 70%
1*4 75%
1*4 80%
1*4 85%

For time:
300m Run
15 Hang Squat clean 50/35
300m Run
12 Hang Squat clean 50/35
300m Run
9 Hang Squat clean 50/35
300m Run

Speed deadlift
10*3 @70%

3 Rounds:
500m Row
18 Handstand push-ups

Floor press
4*5

15 min AMRAP of,
15 KB swing 24/16
12 Box jump 30″/24″
9 Toes to bar

Back Squat
1*5 @70%
1*5 @80%
1*2 @85%
1*3 @90%
1*1 @100%

3 Rounds for time:

25 Shoulder to overhead 50/35
15 Chest to bar pull-up

3 Rounds:
800m Run
20 Overhead Walking lunges 20/15
20 Toes to bar

Front squat
4*5 @70%

3 Rounds:
5 Overhead squat @70%
75 Double-under

Push press
5*5

16 min OTM,

1-3 Muscle-up
15 Wallball 20/14
4-9 Hspu
15 Box jump 24/20