| Monday | 07/10/2019 |
| MetCon | |
| Minute 0-1 | |
| Max Assault Bike Cals | |
| Minute 1-2 | |
| Rest | |
| Minute 3-18 | |
| Thruster x 100 (45/30) | |
| Minute 18-28 | |
| Establish 1RM C&J | |
| Tuesday | 08/10/2019 |
| Skill | |
| T2B | |
| MetCon | |
| Every 4 Minutes x 5 | |
| DU x 40 | |
| Wall Ball x 20 (9/6) | |
| Burpee x 10 | |
| Wednesday | 09/10/2019 |
| MetCon | |
| 6/9/12/15/12/9/6 | |
| Burpee Over Bar | |
| Push Press | |
| Pull up | |
| Thursday | 10/10/2019 |
| Skill | |
| EMOM x 10 | |
| Power Clean x 1 | |
| Working up to a heavy Single | |
| Then | |
| EMOM x 5 | |
| Power Clean x 2 @ 85% of HS | |
| MetCon | |
| 21/15/9 | |
| KBS (28/20) | |
| Box Jump (24/20) | |
| OR | |
| 2km Row (NFT) | |
| Friday | 11/10/2019 |
| MetCon | |
| 20.1 | |
| Saturday | 12/10/2019 |
| MetCon | |
| Every 4 Minutes x 5 | |
| Row x 400m/300m | |
| Rope Climb x 3 (1st Legless) | |
| Or PegBoard x 3 | |