| Monday | 25/06/2018 |
| Strength | |
| Every 5 Minutes x 5 Rounds | |
| Dead Lift x 5 (80% 5RM) | |
| KB BU Press x 8-12 E/S | |
| Chin up x 4-12 | |
| MetCon | |
| 21/15/9 | |
| American KBS (28/20) | |
| Burpee | |
| Tuesday | 26/06/2018 |
| MetCon | |
| “Triple 2” | |
| Row x 2 km | |
| DU x 200 | |
| Run x 2 Miles | |
| Wednesday | 27/06/2018 |
| Strength | |
| Front Squat Week 9 | |
| MetCon | |
| 10 x 1 Minute Rounds | |
| Burpee OB x 10 | |
| ME Power Snatch (70/45) | |
| Rest x 1 Minutes between rounds | |
| Thursday | 28/06/2018 |
| Skill | |
| Every 2 Minutes x 8 Rounds | |
| 1. TGU x 1 + Peg Board x 1 | |
| 2. TGU x 1 + Skin The Cat x 1 | |
| MetCon | |
| AMRAP x 16 Min | |
| Alternating DB Snatch x 16 (22.5/15) | |
| 1 Arm OH Walking Lunge x 10m | |
| Box Jump x 16 (24/20) | |
| 1 Arm OH Walking Lunge x 10m | |
| Friday | 29/06/2018 |
| MetCon | |
| “Nicole” | |
| AMRAP x 20 Min | |
| Run x 400m | |
| MAX Effort Pull ups | |
| Saturday | 30/06/2018 |
| MetCon | |
| 45 minutes AMRAP | |
| Run 800 meters | |
| deadlifts x 10 (143/95) | |
| Run 800m | |
| Sit-up x 50 |