Gymnastic Work
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)

Prep for Cardio training
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching

Workout
Easy Pace Metcon
120/150 calories of air bike
2200/2500m Row
120/150 calories of air bike
2200/2500m Ski

Purpose is to do this with easy pace
Rowing (vetotahti 18-22. tavoite vauhti n.2.10-2.15 ja m.1.58-2.08 )
Ski erg (vetotahti 22-26, tavoite vauhti n. 2.15-2.25 ja m. 2.03-2.10 )
air bike watts for women 180-230 and men 220-280

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min trcep strech