| Monday | 19/10/2015 |
| Strength | |
| A1 Snatch From Launch 6 x 2 with hold at Bottom | |
| B1 Snatch Balance + OHS 6 x 1 with hold at Bottom | |
| MetCon | |
| AMRAP x 12 Mins | |
| KBS x 3 + 3 | |
| Ring Row x 10 | |
| After Party | |
| Chin up 2 x ME | |
| Tuesday | 20/10/2015 |
| Gymnastics | |
| MU 6 x 3 | |
| or 10 Mins Practice | |
| Strength | |
| A1 1 Arm Row 4 x 6-8 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| B1 Ring Row 2 x ME w/ 3s Hold | |
| MetCon | |
| 21/18/15/12 | |
| Wall Ball | |
| Pull up | |
| After Party | |
| Pallof Press 2 x 8 E/S | |
| Wednesday | 21/10/2015 |
| Gymnastics | |
| Rope Climb x 1-2 | |
| Hand Stand Walk x 3 Attempts | |
| Strength | |
| 15 Minutes to find Max | |
| Power Clean + 2 Split Jerk | |
| MetCon | |
| Go on 0 and 10 min | |
| 3 Rounds | |
| Dead Lift x 9 (100/60) | |
| OB Burpee x 9 | |
| DU x 60 | |
| Thursday | 22/10/2015 |
| Gymnastics | |
| Skin the Cat Practice 10 Mins | |
| Strength | |
| RFESS | |
| 4 x 6-8 E/L | |
| MetCon | |
| HSPU x 20 | |
| Pull up x 30 | |
| KBS x 40 | |
| Air squat x 50 | |
| DU x 200 | |
| After Party | |
| Wall Walk 4 x 3 | |
| Friday | 23/10/2015 |
| Gymnastics | |
| H&A Holds | |
| 5 x 20s Each, No Rest | |
| MetCon | |
| EMOM x 16 | |
| Power Clean x 3 – 5 | |
| DU x 20 – 40 | |
| Strength | |
| Find 3RM Strict Press | |
| Saturday | 24/10/2015 |
| FILTHY 150 | |