| Monday | 09/09/2019 |
| MetCon | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x MU | |
| Rest x 3 Min | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x Wall Ball (9/6) | |
| Rest x 3 Min | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x DB Snatch (22.5/15) | |
| Rest x 3 Min | |
| In 4 Minutes | |
| Run x 600/500m | |
| AMRAP x Burpee | |
| Accessory | |
| Chest Supported Row 4 x 10 | |
| Tuesday | 10/09/2019 |
| Skill | |
| Rope Climb | |
| MetCon | |
| ABC x 30/21 | |
| Sandbag Carry x 50′ | |
| Rope Climb x 5/3 | |
| Sandbag Carry x 50′ | |
| Burpee Box Jump Over x 20 (30) | |
| Sandbag Carry x 50′ | |
| Bar MU x 10 | |
| Sandbag Carry x 50′ | |
| Wednesday | 11/09/2019 |
| MetCon | |
| AMRAP x 14 | |
| MU x 7 | |
| Wall Ball x 50 (9/6) | |
| DU x 100 | |
| Accessory Work | |
| Double KB Farmers Carry x 400m | |
| Double KB Front Rack Carry x 200m | |
| Double KB OH Carry x 100m | |
| Thursday | 12/09/2019 |
| Strength | |
| Power Clean + Hang Clean + Jerk + Front Squat + Jerk | |
| MetCon | |
| 4 Rounds | |
| T2B x 15 | |
| Single Dumbbell Box Step Over x 12 (22.5/15) | |
| DB Hang Clean & Jerk x 9/9 (22.5/15) | |
| Friday | 13/09/2019 |
| Gymnastics | |
| Accumulate 30 Strict HSPU | |
| Then | |
| DB Z Press 3 x 8-12 | |
| MetCon | |
| 6 Rounds | |
| Dead Lift x 12 (100/65) | |
| DU x 48 | |
| Saturday | 14/09/2019 |
| MetCon | |
| In Teams of 2 | |
| Run x 800m | |
| Then | |
| 15 Rounds | |
| Box Jump Over x 20 (20″) | |
| Hang C&J x 20 (30/25) | |
| Pull up x 20 |