Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L

Treshold Metcon
EMOM 10
odd : row x 30 sec
even : hr push ups x 6-12 reps

EMOM 10
odd : ski x 30 sec
even : box jumps x 6-8 reps (sharp jumps)

EMOM 10
odd : air bike x 30sec
even : deadlifts x 10-15 reps @ double kb's

rest 3 min bwn sets