| Monday | 28/05/2018 |
| Strength | |
| 4 Rounds | |
| Strict Pull up x 8-12 | |
| Rest 10 Seconds | |
| Strict Chin up x 4-10 | |
| Rest x 3 Minutes | |
| MetCon | |
| Every 3 minutes x 5 | |
| A | |
| Burpee x 15 | |
| Sit-up x 15 | |
| B | |
| Burpee x 15 | |
| Wall Ball x 15 (9/6) | |
| Tuesday | 29/05/2018 |
| Skill | |
| EMOM x 10 | |
| Odd: AKBS x 15 | |
| Even: HS Bridge Hold x 20-30s | |
| MetCon | |
| 3/6/9/6/3 | |
| T2B | |
| Box Jump (28/20) | |
| Clean (80/52.5) | |
| Accesory | |
| Row x 250m | |
| Wednesday | 30/05/2018 |
| Strength | |
| Front Squat Week 5 | |
| MetCon | |
| Push Press x 35 (50/40) | |
| DU x 350 | |
| HSPU x 35 | |
| Thursday | 31/05/2018 |
| Strength | |
| Power Clean + Cluster + Jerk | |
| MetCon | |
| T2B x 50 | |
| Row x 40 cal | |
| Pull up x 30 | |
| OHS x 20 (45/30) | |
| Friday | 01/06/2018 |
| Skill | |
| 5 Rounds | |
| A1. Rope Climb x 1-2 | |
| A2. HS Walk x ME | |
| MetCon | |
| 3 Rounds | |
| Wall Ball x 25 (9/6) | |
| Wall Ball Carry x 400m | |
| Saturday | 02/06/2018 |
| Double Benchmark Day | |
| MetCon A | |
| “Helen” | |
| Run x 400m | |
| AKBS x 21 (24/16) | |
| Pull up x 12 | |
| Rest x 15 minutes | |
| MetCon B | |
| “Annie” | |
| 50/40/30/20/10 | |
| DU | |
| Sit up |