Warm Up
1 min each machine easy pace then some
mobility for few minutes

Metcon
Emom 28
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (24/16kg)
Min 3: 15/12 Calorie Bike Erg or 12/10 cal ab
Min 4: 15 GHD SIt Ups / V-Ups
Min 5: 15/12 Calorie Ski
Min 6: 5 Sandbag Cleans / Power Cleans
Min 7: Rest 1:00

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 (käytä eka sarjaan niitä paksumpia nauhoja ja sit 2xred)

Gymnastic strenght
3-5 rounds
2-3 Ring Muscle ups or 2-3 Banded Bar Muscle Ups (sharp ones) (use red ones if good day!)
4-5 Kipping Deficit HSPU use 2x20/1x20kg plates
rest 1.5-2 min

Midbody Work
3 rounds
10 pulse ups
10 standing pallow press R/L
10+10 or 20 landmine twists @10kg
rest as needed

Cool down 1 min each machine