On the 3:00 start, for 10 rounds:
15 calorie assault bike
3 deadlifts or sandbag cleans

Notes: The goal is to go straight into the deadlifts after the 15 cals. Work on controlling your breathing and rhythm. Used 225lb barbell for deadlifts, finishing each set with about 1:41-1:45 remaining on the clock. Averaged around 350W on the bike which worked out to 1 calorie every 4 seconds.