40min for quality:
600-800m run / row / ski / 1200-1600m bike erg / 40-50 cal echo bike (target ~5min)

into 2 rounds (after every other machine a, every other b):

a) 6-10 strict T2B / knee raise / tuck up
8-12 + 8-12 s.a. bent over row

b) 10-15 double db rear delt flies
8-12 landmine twist (1 rep = both sides)

RPE 6 / zone 2 (HR 60-70% of HRmax)