http://www.youtube.com/watch?v=Ufaa41nkIP8
Warm Up
2 rounds:
10 Overhead Squats
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgeners x 3
WOD – Allen
20 Minutes
Air Squat Progression
1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 ………to 20 minutes
Core
Knee ups 3 x25
Crossfit Del Campo 
Easy at first but at 15 it got hard but for the most part good workout
was easy till we got to round 16, then i was dead, but was an overall easy day.
Last 5 minutes were the worst.