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.
30 Box jump overs (24/20)
30 Thrusters (95/65)
*There will be a 14 minute time cap on today's metcon.