Watch for details about the muscle gain challenge…..
Warm up-
Row 1000
Meet at the front of the room for 30 Perfect air squats with a 1 second hold at the bottom.. together..
Find a squat rack with some buddies.

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is back squats.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Wod-
30 Burpees
20 Pull ups
100 Meter Walking Lunge with dumbbells at your side
20 Pulls Ups
30 Burpees
Immediately into 800m run.