Conditioning:
Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

(20 mins 30 secs)

Last two rounds of benches were a pain, it took me just as long to do the last two rounds as the first three.  Still a good workout.

Five rounds of:
100m Farmers walk
20 / 20 / 20 Planks