| Monday | 06/08/2018 |
| Bank Holiday | |
| Tuesday | 07/08/2018 |
| Strength | |
| Every 5 Minutes x 5 Rounds | |
| Dead Lift x 5 (100% 5RM) | |
| KB BU Press x 8-12 E/S | |
| Chin up x 4-12 | |
| MetCon | |
| 1 Mile Run | |
| Or | |
| Max Cals in 5 Mins in teams of 3 | |
| Wednesday | 08/08/2018 |
| Strength | |
| A1. Chest Supported Row 4 x 8-10 | |
| A2. Ring Row 4 x 5 (with 3s Pause) | |
| MetCon | |
| “Karabel” | |
| 10 Rounds | |
| Snatch x 3 (60/40) | |
| Wall Ball x 15 (9/6) | |
| Thursday | 09/08/2018 |
| MetCon | |
| EMOM | |
| ABC x 5 | |
| Cal Row x 5 | |
| Burpee x 5 | |
| T2B x 5 | |
| Rest | |
| Increase by 1 rep each round | |
| Friday | 10/08/2018 |
| Strength | |
| For Max Weight | |
| TnG Power Clean x 4 | |
| Thruster x 5 | |
| MetCon | |
| AMRAP x 10 Min | |
| Power Clean x 4 (70/40) | |
| Pull up x 8 | |
| Saturday | 11/08/2018 |
| MetCon | |
| In Teams of 3 | |
| Run x 1 Mile (16/12) | |
| KBS x 300 (28/20) | |
| SandBag Front Squat x 300 (16/12) | |
| Row x 300 Cal | |
| After every 50 reps, all 3 must perform 6 burpees |
