Warm-up:
3 Rounds
10 x Samson stretches
10 x Push ups
10 x Sit ups
10 x OH squat (45# bar)

Conditioning:
3 Rounds
10 x Clean & Jerk (95#)
10 x Toes 2 Bar
400m Run

(13 mins 40 secs)

Rest 5 minutes

1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Clean & Jerk (95#)
Knee 2 Elbows

(14 mins)

Definitely not all out, but never the less challenging and a good workout.