| Monday | 13/05/2019 |
| Strength | |
| EMOM x 10 | |
| Odd – HS Hold x 30s | |
| L-Sit x ME | |
| MetCon | |
| 4 Rounds | |
| Run x 400m | |
| Rope Climb x 3 | |
| DU x 60 | |
| Tuesday | 14/05/2019 |
| Strength | |
| Establish 1RM Box Jump | |
| MetCon | |
| 21/15/9 | |
| HP Snatch (52/35) | |
| T2B | |
| Wednesday | 15/05/2019 |
| Strength | |
| A1. Back Squat 3 x 12 | |
| B1. Front Squat 4 x 6 | |
| MetCon | |
| 12/9/6 | |
| Dead Lift (140/90) | |
| BMU | |
| Thursday | 16/05/2019 |
| Strength | |
| Every 3 Minutes x 4 | |
| Seated KB Press x 6-10 | |
| Chin up x 6-10 | |
| MetCon | |
| 3 Rounds | |
| HSPU x 8 | |
| Box Step Over x 16 (22.5/15) | |
| DB HC&J x 24 (22.5/15) | |
| Friday | 17/05/2019 |
| Strength | |
| Work up to a heavy single of | |
| Hang Snatch + 2 OHS | |
| MetCon | |
| Burpee x 100 | |
| Every 90s, run x 100m | |
| Saturday | 18/05/2019 |
| MetCon | |
| In Teams of 4 (YGIG) | |
| From 0 to 10 Min | |
| Partner 1 & 2 AMRAP | |
| Push up x 10 (9/6) | |
| Pull up x 10 | |
| Partner 3 & 4 AMRAP | |
| American KBS x 10 (28/20) | |
| Sit up x 10 | |
| from 10 to 12 Min Rest | |
| From 12 to 22 Min | |
| Partner 3 & 4 AMRAP | |
| Push up x 10 (9/6) | |
| Pull up x 10 | |
| Partner 1 & 2 AMRAP | |
| American KBS x 10 (28/20) | |
| Sit up x 10 | |
| From 22 to 24 Min Rest | |
| From 24 to 34 | |
| Partner 1 & 2 AMRAP | |
| ABC x 6 | |
| Dball Over the Shoulder x 6 | |
| Partner 3 & 4 AMRAP | |
| Row x 6 Cal | |
| Burpee Over the Rower x 6 | |
| from 34 to 36 Min Rest | |
| From 36 to 46 Min | |
| Partner 3 & 4 AMRAP | |
| ABC x 6 | |
| Dball Over the Shoulder x 6 | |
| Partner 1 & 2 AMRAP | |
| Row x 6 Cal | |
| Burpee Over the Rower x 6 |