Conditioing:
Run 400m
13 KB Swings (50#)
Run 400m
12 KB Swings (50#)
Run 400m
13 KB Swings (50#)
Run 400m
12 KB Swings (50#)
(12 mins 40 secs)

Then

4 Rounds
10 One Arm KB Swings (50#)
10 Pull Ups
10 Jump Overs (24 inch hurdle)

Not for time.