| Monday | 21/10/2019 |
| MetCon | |
| New Round Starts Every 3 Minutes | |
| Clean x 5 (60/40) | |
| Bar Facing Burpee x 5 | |
| Clean x 5 (60/40) | |
| C2B x 5 | |
| Every 3 minutes increase the Burpee & C2B reps x 2 | |
| Tuesday | 22/10/2019 |
| MetCon | |
| Establish 5RM Dead Lift | |
| Before every attempt, perform 6 T2B | |
| Wednesday | 23/10/2019 |
| Skill | |
| Handstand Walk | |
| MetCon | |
| In Teams of 2 | |
| 21/15/9 | |
| Power Snatch (45/30) | |
| Cal Row | |
| Thursday | 24/10/2019 |
| MetCon | |
| AMRAP x 12 Min | |
| Double DB Box Step over x 10 (2 x 22.5/15) | |
| Pull up x 15 | |
| Sit up x 20 | |
| Rest x 6 Minutes | |
| In 2 Minutes | |
| Max Cals on Assault bike | |
| Friday | 25/10/2019 |
| MetCon | |
| 20.3 | |
| Saturday | |
| MetCon | |
| Minutes 0 to 15 | |
| Burpee Box Jump Over x 30 (24/20) | |
| T2B x 30 | |
| Ring Dips x 30 | |
| Minutes 15 to 30 | |
| Establish 3 RM Chin up | |
| Minutes 30 to 40 | |
| AMRAP 10 | |
| Tyre Flips |