30s For Time

Strength: Barbell upright row + Banded pull aparts

Athletes will spend 14 minutes working on 3-4 sets of the following:

10-12 Barbell upright rows @ moderate weight
12-15 Banded pull aparts

*Movements should be performed as a superset with no rest between exercises. Rest as needed between sets.

WOD

For time

30 Box jump overs (24/20)
30 Pull-ups
30 Thrusters (95/65)

*There will be a 14 minute time cap on today's metcon.