Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Box Jump/step overs, step down x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB hang clean&push press x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Push Ups x 6-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : strict chin ups x 4-5, go every 40 sec