| Monday | 23/04/2018 |
| Strength | |
| Power Snatch Double | |
| MetCon | |
| Row x 2km | |
| Wall Ball x 100 (9/6) | |
| Muscle up x 20 | |
| Tuesday | 24/04/2018 |
| Skill | |
| Pull up | |
| MetCon | |
| 5 Rounds | |
| ABC x 8 | |
| Shuttle Run x 40m | |
| Wednesday | 25/04/2018 |
| Strength | |
| Establish 6RM Front Squat | |
| MetCon | |
| Bar Touch Burpee x 10 | |
| KB Snatch x 30 (28/20) | |
| Sit up x 50 | |
| KB Snatch x 30 | |
| Bar Touch Burpee x 10 | |
| Thursday | 26/04/2018 |
| Strength | |
| 4 Rounds | |
| A1. Barbell Row x 6-10 | |
| A2. Push up x 6-10 | |
| MetCon | |
| AMRAP x 20 Min, for max HPC | |
| Run x 400m | |
| Unbroken HPC (55/37) | |
| Friday | 27/04/2018 |
| Skill | |
| T2B | |
| MetCon | |
| 3 rounds | |
| Push Press x 15 (60/40) | |
| Dead Lift x 10 | |
| Bar MU x 5 | |
| Saturday | 28/04/2018 |
| MetCon | |
| “Liam” | |
| Run x 800m (20/15) | |
| T2B x 100 | |
| Front Squat x 50 | |
| Rope Climb x 10 | |
| Run x 800m (20/15) | |