| Monday | 17/06/2019 |
| MetCon | |
| 0-5 min | |
| Burpee x 30/26 | |
| 1 Round DT 50/29 | |
| 5-10min | |
| Burpee x 25/22 | |
| 1 Round DT 55/33 | |
| 10-15 min | |
| Burpee x 20/18 | |
| 1 Round DT 60/37 | |
| 15-20 min | |
| Burpee x 15/14 | |
| 1 Round DT 65/41 | |
| 20-25 min | |
| Burpee x 10/10 | |
| 1 Round DT 70/45 | |
| Tuesday | 18/06/2019 |
| MetCon | |
| “Fran” | |
| 21/15/9 | |
| Thrusters (45/30) | |
| Pull up | |
| Wednesday | 19/06/2019 |
| Strength | |
| EMOM x 16 | |
| A. Bottom of Dip Hold x 30s | |
| B. Top of Pull up x ME | |
| C. Parallette Tuck x ME | |
| D. KB Seated Press x 8/8 | |
| MetCon | |
| 2 Rounds | |
| 800m Run | |
| ABC x 15/12 | |
| Thursday | 20/06/2019 |
| Skill | |
| EMOM x 10 | |
| Odd – HS Hold x 30s | |
| L-Sit x ME | |
| MetCon | |
| AMRAP x 20 | |
| Burpee x 5 | |
| Rope Climb x 1 | |
| DU x 30 | |
| Friday | 21/06/2019 |
| MetCon | |
| With a continuously running clock complete 5 Thrusters every minute. | |
| From 0:00-5:00 use 40/25kg | |
| From 5:00-10:00 use 45/27.5kg | |
| From 10:00-15:00 use 50/30kg | |
| Continue adding 5/2.5kg every 5 minutes for as long as you are able. | |
| Saturday | 22/06/2019 |
| MetCon | |
| Teams of 2 (YGIG Rounds) | |
| 5 Rounds | |
| Row x 500m | |
| Sandbag Clean x 5 (65/45) | |
| DB Push Press x 5/5 | |