Week 3 focuses on bodyweight movement, volume, and use of the DB and KB. Running will be limited during this week because of a gate test on Saturday – measuring your recovery time through the week. 
.
Warm Up: 3 Rnds – 500m Row + 10 Burpee over the rower + 5 Pull up
.
Strength:
4x8 DB Step Down + 20m Front Rack Lunge
.
METCON:
50-40-30-20-10
Cal Row + DB Clean #40 + TTB