Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.

Treshold Metcon
EMOM 8
odd : row x 30 sec @20 min pr pace
even : bar mucsle ups x 3-6 reps ( banded bar mu also fine)

EMOM 8
odd : ski x 30 sec @20 min pr pace
even : American KBS x8-12 reps @16/24kg

EMOM 8
odd : air bike x 30sec @20min pr pace
even : Ghd sit ups x 8-12 reps

rest 2 min bwn sets, total time 28 minutes.

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells
16-24 french tricep push down (medium band, stick through it)
16-20 reverse flyes with 1.25-2.5kg plates
rest 1-2 min bwn sets