Warm Up
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching
Run, Row,Bike
then 2 sets
20 walking lunges without weights
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Muscle Up Training
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
2-3 times of 2-3 reps both ways, without plates and with plates. Focus on fast turn over

then few reps of banded bar muscle ups tai ihan ilman nauhoja

then start to prep for metcon

Metcon
3 rounds
7 min EMOM
Min 1: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 2: Bar Muscle Ups ( banded mu)x 2-4 reps of burpee bar mu x 2-4 reps
Min 1: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 4: Butterfly/Kipping c2b or pull ups x 6-8 reps
Min 5: bike erg/air bike for 40 sec @easy/mod pace (10/8 calories)
Min 6: Single arm devils press x 6 reps @15/22.5kg
Min 7: Rest 1:00

Weightlifting
3 sets
Power clean + push press + squat clean + split jerk @35-50%
3 sets
power clean + split jerk + squat clean + split jerk @50-60%
3 sets
6-8 Front Squat @50-60% of 1rm clean
rest 1-2 min bwn sets

Midbody work
2 rounds

1:00 Plank Hold
20 DeadBugs
30 Alt Leg V-Ups
rest 2 min

Cool down
2-3 min light cardio
1+1 min calf strech against rig
1+1 min achilles strech againts rig
2+2 min banded bully strech
2+2 min leg across body strech