| Monday | 03/06/2019 |
| Rest Day | |
| Tuesday | 04/06/2019 |
| Gymnastics | |
| EMOM x 10 | |
| Odd – HS Hold x 30s | |
| Even – L-Sit x ME | |
| MetCon | |
| AMRAP x 20 | |
| Cindy x 2 Rounds | |
| DT x 1 Round | |
| Wednesday | 05/06/2019 |
| MetCon | |
| “Not Barbell Grace” | |
| Then (NFT) | |
| Suitcase Carry x 200m e/s | |
| Front Rack KB Carry x 100m e/s | |
| 1 Arm OH Carry x 50m e/s | |
| Thursday | 06/06/2019 |
| Skill | |
| EMOM x 12 | |
| 1. Dip Support x 30s | |
| 2. Even – Hollow Hold x 30s | |
| 3. Arch Hold x 30s | |
| MetCon | |
| 7 Rounds | |
| DB Thruster x 7 (22.5/15) | |
| Rope Climb x 1 | |
| Friday | 07/06/2019 |
| Strength | |
| A1.Ring Push Downs 3 x 10 | |
| A2. Parallette Tuck x ME | |
| B1. Kipping Straight Arm High Pulls 6 x 3 | |
| MetCon | |
| 2 Rounds | |
| Box Jump x 20 (30/24) | |
| MU x 5 | |
| Box Jump x 30 (24/20) | |
| MU x 5 | |
| Box Jump x 40 (20/16) | |
| MU x 5 | |
| Saturday | 08/06/2019 |
| MetCon | |
| In Teams of 2 (YGIG) | |
| 3 rounds | |
| Front squat x 8 (60/40) | |
| sprint x 300/200m | |
| rest x 3 min | |
| 3 Rounds | |
| Power Clean x 8 (70/45) | |
| sprint x 300/200m | |
| rest x 3 min | |
| 3 Rounds | |
| Dead Lift x 8 (80/52) | |
| sprint x 300/200m | |