Warm Up
2 times with ski and rower, alternate:
40s easy - > 20s moderate -> 10s fast , rest 20 sec bwn
total time 6 minutes for this warm up. then 1 set of:
5+5 squat strech
1 min russian baby strech (5-10 sec alaselän/takareisien venytys ja 5-10s kyykyn pohjilla, rinta /polvet ulos ja paino koko jalalla
5 push up to downdog pose
and some shoulder rolls / maybe quat streching / tricep streching

Metcon
3 times both machines : alternate.
500m moderate
rest 30s
300m mod/fast
rest 30s
200m fast
rest 3 min

Put your paces below.
Stroke rates also down here
ROW 21-23 / 24-26 / 28-30
SKI 28-32 / 32-36 / 36-40

My Paces Below :
ROW @1.46-1.48 / 1.41-1.43 / 1.36-1.38 (damper 6)
SKI @1.51-1.53 / 1.46-1.48 / 1.41-1.43 (damper 5)