| Monday | 20/05/2019 |
| MetCon | |
| EMOM x 10 | |
| Odd – Thruster x 10 | |
| Even – Burpee OB x 10 | |
| (Use the same weight as 03/04/2019) | |
| Rest x 6 Min | |
| 3 rounds | |
| Sandbag Carry x 150m | |
| T2B x 15 | |
| Tuesday | 21/05/2019 |
| MetCon | |
| “Helen” | |
| 3 Rounds | |
| Run x 400m | |
| AKBS x 21 (24/16) | |
| Pull up x 12 | |
| Wednesday | 22/05/2019 |
| Skill | |
| A1. Ring Push Downs 3 x 10 | |
| A2. Parallette Tuck x ME | |
| B1. Kipping Straight Arm High Pulls 6 x 3 | |
| MetCon | |
| Cal Row x 30/23 | |
| Box Jump Overs x 40 (24/20) | |
| Wall Ball x 50 (9/6) | |
| DU x 60 | |
| Thursday | 23/05/2019 |
| 4 Rounds | |
| Sandbag Squat x 12 | |
| 4 Rounds | |
| Sandbag Lunges x 12/12 | |
| MetCon | |
| Death By HPC (3/4 BW) | |
| Friday | 24/05/2019 |
| Gymnastics | |
| EMOM x 15 | |
| A. Bottom of Dip x 30s | |
| B. Top of Pull up x ME | |
| C. Parallette Tuck x ME | |
| MetCon | |
| Run x 600m | |
| Dead Lift x 60 (80/52) | |
| Row x 600/400m | |
| T2B x 30 | |
| ABC x 30/20 Cal | |
| Saturday | 25/05/2019 |
| MetCon | |
| “Partner Smalls” | |
| In teams of 2 | |
| 3 Rounds of | |
| Row x 1000m | |
| Burpee x 50 | |
| Box Jump x 50 | |
| Run x 800m | |