Warm Up
Foam rolling overall full body, spent 30-60 sec pec area.
then 2 rounds of
1 min each machine row, ski, bike, run

Skill
Crossover Double unders
Hs walking drills
ring or bar muscle up drills and couple sets in
take 1-2 skill to practise 10-20 min each.

Metcon
3 sets at zone 2
1000/850m row
1000/850m ski
2000/1700m bike erg
800m run