Warm Up
3 min easy cardio
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: Burpee pull ups x 4-6 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB Thrusters x 8-10 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: sandbag cleans/deadlifts x 4-8 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : banded strict chin ups x 8-12 reps , go every 1min

3 min rest bwn "parts"

Finisher
Alt time with partner alt leg vups 5x8-12 reps
you go, i go. both do 5 sets.