Warm up
2 tmes each machine
40s easy -> 20s moderate -> 10s fast , rest 20 sec
rowing, ski and air bike

then strech a bit and recover for few minutes before hitting this:

3 sets with each machine (row, ski, air bike/bike erg) (ROTATE)
1 min moderate
1 min fast
1 min recovery
rest 1 min

you know the paces from earlier weeks. this should feel pretty doable.

total time of workout is 9x4 min rounds so 36 minutes.

then rest for 10 minutes before hitting

Emom 12
min 1 - burpee box jump overs x 6-8 reps
min 2 - wall ball shots x 12-15 reps
min 3 - double unders x 30 seconds (goal is arouind 30-50 reps)

Just a little basic crossfit work right after Cardio machine metcon.

Cool down
2-3 min light cardio work
:30-45 hip flexors / quad streching each side
:30-45 calf/achilles strech each side
:30-45 wall pec strech each side