| Monday | 16/09/2019 |
| MetCon | |
| 10 Rounds | |
| Thruster x 9 (45/30) | |
| DU x 35 | |
| Tuesday | 17/09/2019 |
| Skill | |
| Accumulate 45 HSPU | |
| MetCon | |
| With a 20 minute window | |
| Pull up x 30 | |
| Run x 2 Miles | |
| Establish 1RM Power Clean in Remaining time | |
| Wednesday | 18/09/2019 |
| MetCon | |
| 4 Rounds | |
| Power Snatch x 20 | |
| Front Squat x 15 | |
| Box Jump Overs x 20 | |
| Guys use 40/45/50/55kg | |
| Ladies use 27.5/30/32.5/35kg | |
| Thursday | 19/09/2019 |
| Skill | |
| Bar MU | |
| MetCon | |
| AMRAP x 10 | |
| Hand Release Push up x 15 | |
| DB Snatch x 30 (15/10) | |
| Friday | 20/09/2019 |
| MetCon | |
| “Diane” | |
| 21/15/9 | |
| Dead Lift | |
| HSPU | |
| Accessory | |
| Chest Supported Row 4 x 10 | |
| Saturday | 21/09/2019 |
| MetCon | |
| AMRAP x 60 | |
| Row x 30 Cal | |
| Burpee OB x 30 | |
| Power Clean x 30 (60/40) | |
| Rope Climb x 3 |