Skip the warm up if you want to conserve your calories. This one is pretty rough.
For Time -
3 Rounds: 30 Plyo (Clapping) Pushups, 30 Jump Squats, 12 Pullups, 12 Knees-to-Elbows
Run 3 KM (or 2 miles)
3 Rounds: 30 Fist Pushups, 30 Squats, 12 Pullups, 12 Knees-to-Elbows
My time was 38:48
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Easy: 2 Rounds at 20-20-10-10, Run 1.5KM, 2 Rounds at 20-20-10-10
Normal: As above
Hard: 5 Rounds at 40-40-15-15, Run 4.5KM, 5 Rounds at 40-40-15-15