Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.

Score is total time including rest!Moderate = uncomfortable but sustainable.

95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.

Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

Row Version:
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

Bike:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total calories.  Do NOT mess up the paces to try and get a better score!

Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.