| Monday | 25/11/2019 |
| 0 – 15 | |
| Establish 1RM | |
| Power Snatch + Hang Snatch | |
| 15-18 | |
| Rest | |
| 18 – 28 | |
| EMOM | |
| TnG PS x 2 @ 85% of above | |
| Tuesday | 26/11/2019 |
| 5 Rounds | |
| Rope Climb x 2 | |
| Ring Dip x 15 | |
| Wednesday | 27/11/2019 |
| In 3 Minutes | |
| Clean x 5 | |
| Bar Facing Burpee x 5 | |
| Clean x 5 | |
| C2B x 5 | |
| In 3.5 minutes | |
| Clean x 5 | |
| Bar Facing Burpee x 7 | |
| Clean x 5 | |
| C2B x 7 | |
| In 4 Minutes | |
| Clean x 5 | |
| Bar Facing Burpee x 9 | |
| Clean x 5 | |
| C2B x 9 | |
| In 4.5 Minutes | |
| Clean x 5 | |
| Bar Facing Burpee x 11 | |
| Clean x 5 | |
| C2B x 11 | |
| In 5 Minutes | |
| Clean x 5 | |
| Bar Facing Burpee x 13 | |
| Clean x 5 | |
| C2B x 13 | |
| Thursday | 28/11/2019 |
| AMRAP x 12 | |
| T2B x 18 | |
| Wall Ball x 36 (9/6) | |
| Rest x 6 Minutes | |
| 9 Minutes to work up to a heavy Jerk | |
| Friday | 29/11/2019 |
| 12 Minutes to work on Frog Stand | |
| AMRAP x 12 Min | |
| DU x 40 | |
| Hang Power Snatch x 12 | |
| Saturday | 30/11/2019 |
| In Teams of 3 | |
| 150/100/50 | |
| Tyre Slams | |
| KBS | |
| ABC | |
| Every 2 Minutes Perform 5 synchro burpee | |
| Sunday | 01/12/2019 |
| “Karen” | |
| For time | |
| Wall Ball x 150 |