Easy Pace Metcon
fOR 30-40 minutes of zone 2
For easy math you can use 65-75% of Max Heart rate
Heart Rate close to 135-150 bpm
This should be EASY work that you could have a conversation during.

For 8-10 rounds total
Rounds 1-4 or 1-5
Easy Pace Air Bike or BIke Erg
Perform every 2 min always C2B pull ups x 8-12 reps or normal kipping pull ups. Start with this movement then go to bike so total
will be 4-5 sets of pull ups
Rounds 5-8 or 6-10
Easy Pace Air Bike or BIke Erg
Perform every 2 min always Toes to bars x 10-15 reps or Kipping knee raises x 15-20 reps . Start with this movement then go to bike so total

Not necessary to measure calories, just keep your pace something you could hold for long time and good way to "check your pace is : try nose
breathing only, if thats impossible you are going too fast"