Warm-up:
400m run

Endurance:
8 x 400m Run (2 min break in between)
(All at 1:45 pace)

Cool down:
400m run

Conditioning:
2 Rounds
5 x Clean & Jerk (99#)
10 x Pull ups
15 x KB swings
15 x Knees to elbows

(3 mins 45 secs)

So the pace on the 400m runs was definitely slow, still was a decent workout.  Afterward I only had ten minutes before the gym closed so just put together a quick conditioning workout and got it done.  Doing the workout after the intervals made it pretty harsh.