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: Strict pull ups x 8-12 reps, go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Ring Push Ups x 8-12 reps, go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Wall ball shots x 10-15 reps , go every 1min
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : double db deadlifts x 10-15 reps , go every 1min

2 min rest bwn "parts"

Finisher
Alt time with partner 5x10-16 alt leg v-ups
you go, i go. both do 5 sets.