Conditioning:
Crossfit Games "Chipper"
10 x OH Squats (111#)
10 x Box Jump overs (24 inch)
10 x Thruster (111#)
10 x Power Clean (131#)
10 x Toes 2 Bar
10 x Burpee Chest 2 Bar pull ups
10 x Toes 2 Bar
10 x Power Clean (131#)
10 x Thruster (111#)
10 x Box Jump overs (24 inch)
10 x OH Squats (111#)

Weights scaled and muscle ups replaced with chest to bar pull ups.  Never done that many OH squats and thrusters at this weight and c2b pull ups in a workout before.  Actually felt good, but was definitely challenging.  All I can say regarding my time is that I'm not elite.  Still I enjoy working it out!

Endurance:
Jog 1 mile
Run 800m (3 min 45 secs)
Run 400m (1 min 30 secs)