12 minutes to work to a Tempo Back Squat x 2
12 minutes to work to a Close Grip Bench Press x 3
For Back Squats, 3 seconds down, no pause at bottom, fast as possible up, 1 second at the top
These are NOT MAXES, just a heavy lift for the day, leave a little in the tank.
The time caps for the lifts are non-negotiable, you are done as soon as the bell rings.
8 minute amrap
50 Calorie Row
50 Thrusters 45#
As many burpees in the time remaining as possible
If you do not finish the 50 calorie row in under 3:30, you must continue to 75 calories, these extra 25 calories do not apply toward your score at the end.
Cecilia killing it on 14.3!