| Monday | 14/05/2018 |
| Skill | |
| Ring Muscle Up | |
| MetCon | |
| Rope Climb x 6 | |
| OHS x 12 (45/30) | |
| Pull up x 18 | |
| Front Squat x 24 (45/30) | |
| Burpee x 30 | |
| Accessory | |
| Accumulate 3 minutes bar hang, 3 minutes handstand hold | |
| Tuesday | 15/05/2018 |
| Strength | |
| 4 Rounds | |
| A1. Barbell Row x 6-10 | |
| A2. Push up x 6-10 | |
| MetCon | |
| Partner “Cindy” | |
| In Teams of 2 AMRAP in 20 Minutes of | |
| Pull up x 5 | |
| Push up x 10 | |
| Air Squat x 15 | |
| Wednesday | 16/05/2018 |
| Strength | |
| Front Squat – Week 3 | |
| MetCon | |
| AMRAP x 16 Minutes | |
| Dead Lift x 8 (90/60) | |
| Box Jump x 10 (24/20) | |
| KB Clean & Push Press x 12 (28/20) | |
| Thursday | 17/05/2018 |
| Skill | |
| Pull up | |
| MetCon | |
| Every 2 Minutes x 10 | |
| DU x 35 | |
| Thruster x 9 (45/30) | |
| Friday | 18/05/2018 |
| Strength | |
| 3 Position Clean | |
| MetCon | |
| 3 Rounds | |
| MU x 6 | |
| Burpee x 24 | |
| Run x 400m | |
| Strongman Saturday | 19/05/2018 |
| In teams of 3 | |
| In 18 Minutes Complete | |
| ME Farmers Carry x 150m (BW+) | |
| Rest x 5 Min | |
| In 18 Minutes Complete | |
| Tyre Slams x 300 | |
| Keg Clean & Press x 150 | |
| Rest x 5 Min | |
| In 18 Minutes Complete | |
| ME Sandbag Carry x 150m | |
| In 2 Teams | |
| Complete AMRAP Sled Push in 8 Minutes | |