Warm-up:
5 Rounds
10 x Dips
10 x Inverted sit ups
10 x Back extensions

15 x 1 Power snatches
Weights between 89 - 119#

Conditioning:
3 Rounds
400m Row
21 x Knees to elbows
12 x Clean & jerk (99#)
(16 mins 17 seconds)

Endurance:
3 Miles of 60/60s with running 60 seconds then walking 60 seconds.
(34 minutes)

A little sore but a good workout all the same.