Conditioning:
4 Rounds
400m Run
10 x Jump Overs (24 inches)

then
2 x 400m Run (1:33, 1:30)

then
10 x 100m runs (15-17 secs)

an hour later

Death by HSPU and Pull up
First minute 1 HSPU & 1 Pull Up
Second minute 2 HSPU & 2 Pull Up
Third minute 3 HSPU & 3 Pull Up
And so on...............................

(9 Rounds + 11 reps)