Endurance:
Row 5k (21 mins 53 secs)

Conditioning:
10 Rounds
5 x Back squat (111#)
10 x Knees 2 elbows
5 x Push press (111#)

Did one round every two minutes, basically one minute of work one minute of rest.  I liked this because with the break I was able to keep the intensity high.  First time I've been able to do back squats with speed since the knee sprain.  Also the push presses while still relatively difficult felt on the lighter side, the close gripped bench presses are paying off.