| Monday | 02/07/2018 |
| MetCon | |
| In Pairs | |
| 20 Minutes | |
| Wall Ball x 150 (9/6) | |
| Can only work when partner is holding a Sandbag (Bearhug) | |
| Switch every time wall balls are broken | |
| 20 Minutes | |
| Burpee over Sandbag x 150 | |
| Pet Wall Ball | |
| Tuesday | 03/07/2018 |
| Skill | |
| EMOM x 12 | |
| 1. TGU x 1 | |
| 2. Handstand Bridge Hold x 30s | |
| 3. TGU x 1 | |
| 4. Handstand Bridge Hold x 30s | |
| MetCon | |
| 1 Arm DB Hang Power Clean + Push Press x 10/10 (22.5/15) | |
| Sit up x 45/30/15 | |
| Accessory | |
| Skin the Cat | |
| Wednesday | 04/07/2018 |
| Skill | |
| EMOM x 15 | |
| Snatch x 1 | |
| Start at 80%, increase weight every 3 lifts | |
| MetCon | |
| 3 Rounds | |
| MU x 6 | |
| DU x 30 | |
| BMU x 6 | |
| DU x 30 | |
| Thursday | 05/07/2018 |
| Strength | |
| Squat Week 10 | |
| MetCon | |
| “CrossFit Baseline” | |
| Row x 500m | |
| Air Squat x 40 | |
| Sit up x 30 | |
| Push up x 20 | |
| Pull up x 10 | |
| Friday | 06/07/2018 |
| Strength | |
| Every 5 Minutes x 5 Rounds | |
| Dead Lift x 5 (85% 5RM) | |
| KB BU Press x 8-12 E/S | |
| Chin up x 4-12 | |
| MetCon | |
| Run x 800m | |
| Saturday | 07/07/2018 |
| MetCon | |
| In Teams of 3 | |
| From 0 to 15:00 | |
| Find a combined total GTOH | |
| From 15:00 to 30:00 | |
| Row as far as possible | |
| From 30:00 to 50:00 | |
| Cindy (YGIG) | |