| Monday | 12/08/2019 |
| Skill | |
| Accumulate 30 Strict HSPU | |
| Then | |
| DB Z Press 3 x 8-12 | |
| MetCon | |
| 21/15/9 | |
| OHS (45/30) | |
| Dead Lift (90/60) | |
| Tuesday | 13/08/2019 |
| Strength | |
| Barbell Row 5 x 5 | |
| MetCon | |
| AMRAP x 8 | |
| Pull up x 10 | |
| Box Jump x 15 (24/20) | |
| DU x 20 | |
| Wednesday | 14/08/2019 |
| Strength | |
| Power Clean + Front Squat + Hang Clean | |
| MetCon | |
| Run x 1000m, 800m, 600m, 400m, 200m | |
| Rest x 3 min between efforts | |
| Thursday | 15/08/2019 |
| MetCon | |
| 19.1 | |
| AMRAP x 15 | |
| Wall Ball x 19 (9/6) | |
| Cal Row x 19 | |
| Friday | 16/08/2019 |
| MetCon | |
| 21/15/9 | |
| Calories | |
| C&J (45/30) | |
| Skill | |
| EMOM x 12 | |
| 1. Burpee x 10 | |
| 2. BMU x 5 | |
| 3. DU x 50 | |
| 4. BMU x 5 | |
| Saturday | 17/08/2019 |
| MetCon | |
| In Teams of 2 | |
| Run 1600m | |
| 10 rounds of | |
| pullup x 10 | |
| push up x 20 | |
| Air squat x 30 | |
| Run x 1600m |