| Monday | 30/09/2019 |
| Strength | |
| Establish 3 RM Front Squat | |
| MetCon | |
| For Time | |
| Row x 50 Cal | |
| Tuesday | 01/10/2019 |
| Skill | |
| Ring MU | |
| MetCon | |
| DB Snatch x 42/30/18 (22.5/15) | |
| Bar Touch Burpee x 21/15/9 | |
| Wednesday | 02/10/2019 |
| Skill | |
| Accumulate 45 HSPU | |
| MetCon | |
| AMRAP x 10 | |
| DU x 30 | |
| Power Snatch x 15 (35/25) | |
| Thursday | 03/10/2019 |
| Strength | |
| Hang Power Clean | |
| 3,3,3,3,3,3,3 | |
| Friday | 04/10/2019 |
| Skill | |
| HS Walk | |
| MetCon | |
| AMRAP x 15 | |
| OHS x 9 (52/35) | |
| T2B x 15 | |
| BF Burpee x 21 | |
| Saturday | 05/10/2019 |
| MetCon | |
| “Eva” | |
| 5 Rounds | |
| Run x 800m | |
| AKBS x 30 | |
| Pull up x 30 |