1) Warm Up
1:00 easy row, run, ski
strech for a while
:45 moderate row,run,ski
dynamic streching
:30 mod/fast row,run,ski
rest couple minutes and start workout

2) Metcon
6 sets
30/24 calories row
400m run
30/24 calories ski
rest 1-1.5 min bwn rounds
Purpose is to do this with easy pace
Rowing (vetotahti 18-22. tavoite vauhti n.750-850 cal ja m.900-1050 )
Ski erg (vetotahti 22-26, tavoite vauhti n. 700-800 cal ja m. 800-950)
Run n.2 min - 2min 20s

3) Skill Work
Muscle Up Training (bar or ring muscle ups) 15-20 minutes
Take 10-15 minutes do practise muscle ups as an skill or volyme/strenght training
examples perform 8-12 ring muscle ups total. 10x1 rep (emom pace or so)
strenght Every 2.5 min for 4 times (4 ring muscle ups) 4x4 total = 16 reps
20x every 30s = 1 rep.
If performing this kind of workout, try to do it better than last time

Here is other example, step by step training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

4) Cool down
Foam Rolling for upperback / lats then painball to trapezius area as you like . spend like 10 minutes total. We want to be able catch snatches
tomorrow without tight upper back / trap area.