| Monday | 08/07/2019 |
| MetCon | |
| 3 Rounds | |
| Thruster x 15 (52/35) | |
| T2B x 20 | |
| To Finish | |
| Sandbag Carry 4 x 150m | |
| Tuesday | 09/07/2019 |
| Strength | |
| 8 Attempts to establish 1RM Clean | |
| MetCon | |
| HS Walk x 50′ | |
| BMU x 10 | |
| Run x 800m | |
| BMU x 10 | |
| HS Walk x 50′ | |
| Wednesday | 10/07/2019 |
| Skill | |
| Accumulate 30 Strict HSPU | |
| Then | |
| DB Z Press 3 x 8-12 | |
| MetCon | |
| 21/15/9 | |
| Cal Row | |
| HPC (52/35) | |
| Thursday | 11/07/2019 |
| MetCon | |
| 2 Rounds | |
| Farmers Carry x 150m (BW) | |
| Burpee Box Jump Over x 30 (24/20) | |
| ABC x 20/15 | |
| Friday | 12/07/2019 |
| Strength | |
| Strict Press x 3/2/1 | |
| Push Press x 6/6/6 | |
| MetCon | |
| AMRAP x 12 Min | |
| Double DB Box Step over x 10 (2 x 22.5/15) | |
| Pull up x 15 | |
| Sit up x 20 | |
| Saturday | |
| MetCon | |
| In Teams of 3 | |
| Clean & Jerk x 60 (60/40) | |
| Then | |
| Run 1 Mile | |
| Rope Climb x 21 | |
| Run x 1 Mile | |
| Burpee x 180 | |
| Run x 1 Mile | |
| T2B x 150 |