http://www.youtube.com/watch?v=u4THcns0ev8&NR=1&feature=endscreen

Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext
10 Push Ups

Front Squat 5×5
Thrusters 3×15

WOD – “Zena”
21-18-15-12-9*
Push Press
Pull Ups
*Burpees are done while waiting to perform exercises.  Log Burpee Reps

Core
Russian Twist 3 x30