| Monday | 13/08/2018 |
| Strength | |
| EMOM x 15 | |
| Power Snatch x 1 | |
| MetCon | |
| 30/20/10 | |
| KB Clean & Jerk (28/20) | |
| T2B | |
| Tuesday | 14/08/2018 |
| Strength | |
| A1. Chest Supported Row 4 x 8-10 | |
| A2. Ring Row 4 x 5 (with 3s Pause) | |
| MetCon | |
| AMRAP x 18 Mins | |
| Dead Lift x 12 | |
| HPC x 9 | |
| Push Jerk x 6 | |
| Burpee OB x 18 | |
| Wednesday | 15/08/2018 |
| MetCon | |
| Every 5 Minutes x 4 | |
| Run x 800m | |
| Rest x 5 Minutes | |
| 5/10/15/20 | |
| Back Squat (45/30) | |
| Box Jump (24/20) | |
| Pull up | |
| Thursday | 16/08/2018 |
| Strength | |
| Every 5 Minutes x 5 Rounds | |
| Dead Lift x 5 (100%+ 5RM) | |
| KB BU Press x 8-12 E/S | |
| Chin up x 4-12 | |
| MetCon | |
| 3 Minutes ME DU | |
| Friday | 17/08/2018 |
| Skill | |
| Pull up/C2B/BMU | |
| MetCon | |
| 5 Rounds | |
| Box Jump x 15 (28/20) | |
| Ring Dip x 10 | |
| Saturday | 18/08/2018 |
| MetCon | |
| Minutes 0 to 20 | |
| 1km Row | |
| Then 1RM Power Clean | |
| In Minutes 20 to 40 | |
| 1km Row | |
| Then 1RM Push Press | |
| In Minutes 40 to 60 | |
| 1km Row | |
| Then 1RM Chin up |