Warm Up for 15 minutes
1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
then
20 sec fast on each machine rest about 30 sec while switching machine.

strech overall and take easy for couple mins before hitting workout

Metcon
Triangle Workout 1
EMOM 40
Min 1 - ROW
Min 2 - SKI
Min 3 - ASSAULT BIKE
Min 4 - REST

Second time TRIANGLE : add + 1 calorie compared last time you did this.
You should keep mod/fast or fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds.

Cool down few minutes after triangle before doing accessory work!

Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling press
20 deadbugs
rest 1-2 min

Short overall streching for recovery if feeling like it!