Treeni 3​: Skill + strenght for quality
warm up: olkapäälämppä
1. 6 rds:
every 90sec
max set of kipping/butterfly pull up/c2b

1. Strenght: 4rds:
2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
3. 20s ring row hold. keep your shoulderblades down
4. 20s dip hold. Keep your shoulderblades down
5. Plank hold 30-60s. Perfect back and shoulder form.