| Monday | 11/11/2019 |
| MetCon | |
| Every 3 minutes x 5 | |
| Power Clean x 10 | |
| Burpee Box Jump Over x 10 (24/20) | |
| Rest x 5 minutes | |
| Every 3 minutes x 5 | |
| Power Snatch x 10 | |
| T2B x 10 | |
| Tuesday | 12/11/2019 |
| MetCon | |
| “Annie” | |
| 50/40/30/20/10 | |
| Double Unders | |
| Sit ups | |
| Wednesday | 13/11/2019 |
| EMOM x 10 | |
| Thruster x 2 | |
| As Heavy as possible on all sets | |
| MetCon | |
| 50/35/20 | |
| Wall Ball | |
| DB Snatch | |
| Thursday | 14/11/2019 |
| Sandbag Clean x 10 | |
| Cal Row x 20 | |
| Pull up x 30 | |
| Air Squat x 40 | |
| KBS x 50 | |
| Burpee x 60 | |
| KBS x 50 | |
| Air Squat x 40 | |
| Pull up x 30 | |
| Sandbag Clean x 10 | |
| Friday | 15/11/2019 |
| 2km Row | |
| Saturday | 16/11/2019 |
| 20.6 |