General Warm-up and then Open Prep; 4 sets of 8 DB burpee/thrusters: Start light and increase in weight each set if you can.
WOD – 4 RFT
20 OH ALT KB lunges (24/16) Use left and right arms equally for OH lockout; may use one abmat for knees
15 Burpees
(Time Cap 15 Min)
