| Monday | 10/09/2018 |
| Skill | |
| HS Walk | |
| MetCon | |
| Establish 1RM Thruster (8 Min) | |
| Rest x 2 Min | |
| AMRAP x 5 Min | |
| Thruster @ 80% | |
| Perform DU x 20 every time you break | |
| Tuesday | 11/09/2018 |
| Strength | |
| EMOM x 15 | |
| Snatch x 2 | |
| MetCon | |
| 2 Rounds | |
| Pull up x 15 | |
| Single Unders x 75 | |
| Then | |
| 2 Rounds | |
| Pull up x 15 | |
| DU x 75 | |
| Wednesday | 12/09/2018 |
| Strength | |
| A1. Chest Supported Row 4 x 8-10 | |
| A2. Ring Row 4 x 5 (with 3s Pause) | |
| MetCon | |
| 5 Rounds | |
| Power Clean x 6 (70/45) | |
| Run x 400m | |
| Power Clean x 6 (70/45) | |
| Rest x 2 Min | |
| Thursday | 13/09/2018 |
| MetCon | |
| 4 Full Rounds of | |
| Max ABC in 60s | |
| Rest x 90 seconds | |
| Max Cal Row in 60s | |
| Rest x 90 seconds | |
| Max KBS in 60s | |
| Rest x 90 seconds | |
| Max Box Jumps in 60s | |
| Rest x 90 seconds | |
| Friday | 14/09/2018 |
| Strength | |
| Push Press x 5/5/5/5/5/5 | |
| MetCon | |
| 5 Rounds | |
| AKBS x 15 (28/20) | |
| Burpee x 15 | |
| Saturday | 15/09/2018 |
| In House Competition |