| Monday | 04/11/2019 |
| Skill | |
| Ring Muscle Up | |
| MetCon | |
| 10/8/6/4/2 | |
| Dead Lift (80/52) | |
| Front Squat | |
| Double Under x 30 | |
| Tuesday | 05/11/2019 |
| MetCon | |
| minutes 0 – 4 | |
| Row x 750m/600m | |
| Max Effort Bar MU in remaining time | |
| Minutes 4-7 | |
| Rest | |
| minutes 7 – 11 | |
| Row x 750m/600m | |
| Max Effort Sand Bag Clean in remaining time | |
| Minutes 11 – 14 | |
| Rest | |
| minutes 14 – 18 | |
| Row x 750m/600m | |
| Max Effort Wall Ball in remaining time | |
| Minutes 18 – 21 | |
| Rest | |
| minutes 21 – 25 | |
| Row x 750m/600m | |
| Max Effort Burpee in remaining time | |
| Wednesday | 06/11/2019 |
| Strength | |
| Establish 3RM GTOH | |
| MetCon | |
| 15/12/9 | |
| Box Jump (24/20) | |
| T2B | |
| Rest x 3 Min | |
| 9/12/15 | |
| T2B | |
| Box Jump (24/20) | |
| Thursday | 07/11/2019 |
| Strength | |
| Establish 1RM TGU | |
| MetCon | |
| In Teams of 2 | |
| AMRAP x 14 | |
| AKBS x 1 | |
| Wall Ball x 1 | |
| Increse the reps x 1 every round | |
| Friday | 08/11/2019 |
| 20.5 | |
| Saturday | 09/11/2019 |
| MetCon | |
| 2 Rounds | |
| Push Press x 21 (52.5/35) | |
| Pull up x 21 | |
| Burpee x 21 | |
| Push Press x 15 | |
| T2B x 15 | |
| Burpee x 15 | |
| Push Press x 9 | |
| Power Clean x 9 | |
| Burpee x 9 | |