Warm Up
2 rounds
2 min cardio
5 inch worm + push up
5+5 squat strech
5 burpees
10 db snatch
10 walking lunges

Treshold Metcon
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 burpee box overs , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 2-3 wall walks , go every 1 min

4 min rest

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 12-16 db snatch, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 12-16 walking lunges with db on shoulders , go every 1min