Every 2.5 mins for 4 rounds 42 reps per round.  then rest 90 seconds.
7x DB Sldl
7x DB Courtsey Lunge
7xDB Lunge
*all on the same side as a super set then switch sides.
7,7,7, on left then 7,7,7, on right then rest. Weight will be in the opposite hand of the working leg.
REST :90 after each set of both legs

rest 2 mins
8 Min EMOM
1) 12 x HEAVY DB flat bench Clevage cutters
2)12x  Single DB OH TRI Ext

rest 2 Mins

7 Min AMRAP w/Empty barbell
50 Good Mornings
50 Bent Over Row
50 Reverse Curl
50 Shoulder Press

rest 2 mins

3x 20 GHD situps into
      20 GHD hip ext

alternative to GDH: weighted sit-ups and weight Hip Thrusters