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: DB Snatches x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : High Box Jumps x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Double KB Deadlifts x 8-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Single arm push press x 5+5 reps, go every 40 sec