Warm Up
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching
Run, Row,Bike
then 2 sets
20 walking lunges without weights
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

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
5 rounds
3-5 Strict C2B Chin Ups / Normal Chin Ups
3-5 Strict Deficit HSPU / Strict HSPU
rest 1.5-2 min

then start to prep for metcon

test the workout movements as you need

Workout
4 sets
10-20m hs walk
3-4 rope climbs
30m sandbag carrying @45/70kgkg
400/500m ski
rest 1:1

try to hit hs walk 2x5-10m unbroken set.
take calculated breaks with rope climbs, something like every 20-30s
1 rep. Keep mod/fast pace on ski.

if dont have HS walk yet, practise 10-15 minutes and try to improve on it. Then scale it to wall walks x 3-5 reps on each round.

Cool down
1+1 min banded oh streching
2+2 min banded bully strech
1-2 min forearms streching
1+1 min leg across body strech