| Monday | 18/06/2018 |
| Skill | |
| 5 Rounds | |
| TGU x 1 E/S | |
| HS Bridge x 30s | |
| MetCon | |
| Hang Power Snatch x 30 (30/20) | |
| Row x 30 Cal | |
| Hang Power Snatch x 30 (30/20) | |
| Bike x 30 Cal | |
| Hang Power Snatch x 30 (30/20) | |
| Run x 800m | |
| Tuesday | 19/06/2018 |
| Strength | |
| 6 Rounds | |
| Back Squat x 1, Reverse Lunge x 1/1 x 6 | |
| MetCon | |
| Thruster x 10/8/6/4/2 (60/40) | |
| DU x 50/40/30/20/10 | |
| Wednesday | 20/06/2018 |
| Strength | |
| Establish 5RM Dead Lift | |
| MetCon | |
| 3 Rounds | |
| Pull up x 9 | |
| Push Press x 12 (45/30) | |
| Box Jump x 15 (28/20) | |
| Thursday | 21/06/2018 |
| MetCon | |
| In 35 Minutes | |
| Run x 800m | |
| Burpee x 80 | |
| Rope Climb x 8 | |
| Run x 400m | |
| Burpee x 40 | |
| Rope Climb x 4 | |
| Then | |
| Establish 1RM | |
| Snatch High Pull + Snatch + OHS | |
| Friday | 22/06/2018 |
| Strength | |
| 4 Rounds | |
| Strict Pull up x 8-12 | |
| Rest 10 Seconds | |
| Strict Chin up x 4-10 | |
| Rest x 3 Minutes | |
| MetCon | |
| AMRAP x 10 Minutes | |
| Sit-up x 20 | |
| HSPU x 10 | |
| Saturday | 23/06/2018 |
| Strongman Saturday | |
| In teams of 3 | |
| 15 Minutes | |
| ME Farmers Carry x 150m (BW+) | |
| Rest x 10 Minutes | |
| 15 Minutes | |
| ME Tyre Flips | |
| Rest x 10 Minutes | |
| 1 Mile Run with Sandbag (12/16kg) |
