Pulling Strenght
3 Rounds for quality:
15 Seated Single Arm Banded Lat Pull Dows L+R
20 Banded Pull Aparts
12-15 Scapula Pull-ups

Accessory Work
3 sets
15+15 kb/plate slashers
50+50m suitcase carrying
rest 2 min bwn sets

Cool down
3-5 min light cardio
1-2 min couch streching per side
1-2 min cobra to downdog pose

Warm up
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
first with legs only, then only hands and last set with legs&arms. total time 4,5 min.

some short mobility as you like and start workout

Air Bike Conditioning
3 x 3 min easy , 1 min mod
rest 4 min
3x45s fast, 45s easy
rest 4 min
3x2 min mod, 1 min easy
rest 4 min
3x15s sprint at max effort, 45s easy

My rpm's with assault bike
Easy 58-60 (hold for 40min+)
Moderate 63-65 (hold for 20min +)
Fast 68-73 (hold for 5-15min)
Sprint 90+ (hold for 30-60 seconds)
Echo bike would be +4 rpm on each catecory.

Score those calories by each "work period"
example : 3x3 min easy + 1 min mod = total calories 150.
3x45s fast, 45s easy = total calories 60. etc..

Back squat core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of air squats
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 50% training max
Set 2 is 5 reps of 60% training max
Set 3 is max reps* of 70% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

For quality:
Ride road bike

Result distance km/miles.

For time :

21 - 15 - 9

Wallball 20/14p
Push Ups
Calories, Bike Ergo

Dumbbell Bench

4 x 8, AHAP

SO 2:00

Weighted Dip

4 x 4, AHAP

SO 2:30

Bench Press 1RM

Weighted Pull Up 1RM