| Monday | 22/07/2019 |
| Strength | |
| BB Row 5×5 | |
| MetCon | |
| In Pairs (YGIG) | |
| 10 total rounds of | |
| Row x 9 cal | |
| Burpee Over the rower x 10 | |
| Tuesday | 23/07/2019 |
| Skill | |
| 5 Rounds | |
| Chin up x 3 (5-0-1-0) | |
| Ring Push up x 6-10 (5-0-1-0) | |
| MetCon | |
| 2 Rounds | |
| DB Snatch x 30 (22.5/15) | |
| DU x 60 | |
| DB Push Press x 30 | |
| DU x 60 | |
| Wednesday | 24/07/2019 |
| Strength | |
| E2MOM | |
| Unbroken Thruster | |
| 10/8/6/4/3/2/1 | |
| MetCon | |
| AMRAP x 8 | |
| MU x 3 | |
| KBS x 35 (28/20) | |
| Thursday | 25/07/2019 |
| MetCon | |
| AMRAP x 30 | |
| Buy in | |
| Run x 1 Mile | |
| Then | |
| Dead Lift x 55 (100/65) | |
| Pull up x 45 | |
| Wall Ball x 35 (9/6) | |
| Bar Facing Burpee x 25 | |
| T2B x 15 | |
| Clean x 5 (100/65) | |
| Friday | 26/07/2019 |
| Strength | |
| In 8 Minutes | |
| Establish 3RM Strict Press | |
| Rest x 2 Min | |
| Then | |
| EMOM x 8 | |
| Push Press x 6 | |
| MetCon | |
| Double KB Farmers Carry x 400m | |
| Double KB Front Rack Carry x 200m | |
| Double KB OH Carry x 100m | |
| Saturday | 27/07/2019 |
| Max Out Day |