Warm up
First with rower and then with ski erg
1:00 easy @50-60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%

Metcon
3 rounds
3 min row @moderate / 1 min rest
3 min ski @moderate/ 1 min rest

Gymnastic (Ring Skills)
Scap pull ups on rings x 10 reps
Kip to swing x 10 reps
Hips to rings x 5 reps
2 sets of
Turning on lower ring x 5 reps
Kipping Ring Dips or Banded strict Dip x 5 reps
then

Every 2 min for 10 minutes ( 5sets)
3-6 Ring Muscle Ups
or
3-6 Strict c2b/pull ups + 3-6 ring dips

Prep after Row/ski / skill workout
2 sets
8/10 cal air bike
6-8 push ups + 6-8 ghd/toes to bars + 1 rope climb

Metcon
3-4 sets
16/20 calories of air bike (masters 14/18)
10-20 push ups
10-15 ghd sit ups or toes to bars
2-3 rope climbs
rest 1:1 bwn sets

time target : sub 4 min , cap 6min on each set