| Monday | 24/08/2015 |
| Gymnastics | |
| Wall Walks x 3 Min | |
| Strength | |
| 12 Minutes to work up to 1RM Power Clean | |
| Then | |
| 3 x 3 Clean Pulls @ 110% | |
| MetCon (20 Min Cap) | |
| Med Ball Carry x 400m | |
| Wall Ball Shot x 21/15/9 | |
| Finish with 10 Burpee + 10 Burpees for every time the ball touches the ground | |
| After Party | |
| Face Pulls x 50 | |
| Tuesday | 25/08/2015 |
| Gymnastics | |
| ME MU in 2 Min | |
| Or 3 x 3 Banded or Jumping MU | |
| Strength | |
| Every 2 Minutes x 6 | |
| Hang Snatch x 2 (Increase Weight) | |
| Then | |
| EMOM x 6 | |
| Snatch x 3 @ 90% of final Hang Snatch | |
| MetCon (18 Min Cap) | |
| 3 rounds of Cindy | |
| Then | |
| 3 Rounds of | |
| Run x 400m | |
| Rest x 1 Min | |
| Then | |
| 3 rounds of Cindy | |
| After Party | |
| ME Bar Hang | |
| Wednesday | 26/08/2015 |
| Gymnastics | |
| ME Strict Hollow Ring Dip in 2 Min | |
| Or 3 Attempts at ME Hold (Strict Hollow) | |
| Strength | |
| 2,2,2,2,2 | |
| Strict Press (Aim to match any missed triples from 2 weeks ago) | |
| MetCon | |
| AMRAP x 15 Min | |
| Wall Ball x 30 | |
| DU x 100 | |
| After Party | |
| Pallof Press 2 x 8 E/S | |
| Thursday | 27/08/2015 |
| Gymnastics | |
| 3 Rounds | |
| Rope Climb x 2 | |
| Hand Stand Walk x 3 | |
| Strength | |
| A1 1 Arm Row 4 x 8-12 | |
| A2 1/2 Kneeling Press 4 x 8-12 | |
| MetCon (12 Min Cap) | |
| 21/15/9 | |
| Thrusters (45/30) | |
| Pull ups | |
| After Party | |
| Hollow & Arch Holds | |
| 10 x 12s Each position, no rest | |
| Friday | 28/08/2015 |
| Gymnastics | |
| Wall Walks 3 x 3 | |
| Strength | |
| EMOM x 8 | |
| Power Snatch x 5 (60/35) | |
| Burpee x 3 | |
| EMOM x 8 | |
| Power Clean x 5 | |
| Burpee x 3 | |
| Then | |
| Work up to 2 x 2 Front squat @ 70% | |
| After Party | |
| Couch Stretch x 2 Min E/L | |
| Saturday | 29/08/2015 |
| 11:00 – 11:45 | Mobility |
| 12:00 – 13:00 | RX/Open Gym |