3 Sets of intervals

A1. 10-minute EMOM (0:45/0:15)

1) Echo Bike for calories
2) Row for calories

A2. 10-minute EMOM (0:40/0:20)

1) Row for calories
2) 10 Box jump overs, 24/20″ + Burpees in any remaining time

A3. 10-minute EMOM (0:30/0:30)

1) Echo bike for calories
2) Power snatches / Thrusters (alt)* @ 42.5/30kg
* Use a weight where you can go unbroken for each 30-sec set.

3-minute BikeErg @ easy pace between sets

Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should get slightly harder as you progress from EMOM to EMOM, and the work time goes down and rest goes up.
Aim to be consistent with your calories/reps on each EMOM.