Strength:-
Bench Press / Floor Press 5×5
Hang to L-sit 3 x 10

E3MOM x 9 min (3 rounds)
20 Kettlebell Swings 24/16kg
100m row sprint

into

E3MOM x 9 min (3 rounds)
8 Devils Press 2 x 22.5/15kg
20sec bike sprint

Cap each EMOM at 2min mark