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