Warm Up
5 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: Box Jump overs, step down x 8-12 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB Thrusters x 6-10 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double DB Power Cleans x 6-10 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : hardened ring row x 8-12 reps , go every 1min

2 min rest bwn "parts"

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