| Wednesday | 02/01/2019 |
| MetCon | |
| 3 Rounds | |
| Power Clean x 5 (80%) | |
| Max Burpee T2B x 90s | |
| Rest x 2 Min | |
| 3 Rounds | |
| Front Squat x 7 | |
| Max Distance Row in 90s | |
| Rest x 2 Min | |
| AMRAP x 10 Min | |
| Pull up x 5 | |
| Push up x 10 | |
| KBS x 15 (28/20) | |
| Thursday | 03/01/2019 |
| MetCon | |
| “Amanda” | |
| 9/7/5 | |
| Muscle up | |
| Snatch (60/40) | |
| Or | |
| “Amanda .45” | |
| 13/11/9/7/5 | |
| Muscle up | |
| Snatch (60/40) | |
| Friday | 04/01/2019 |
| Strength | |
| Part A | |
| Dead Lift | |
| 3 x 10 w/ 5s Pause at the top | |
| Part B | |
| Every 3 Minutes x 6 | |
| Double KBS x 10 | |
| Chin up x 6 | |
| Part C | |
| Sandbag Carry 16 x 50′ | |
| Saturday | 05/01/2019 |
| MetCon | |
| In a 30 minute Window | |
| Run x 1km | |
| Cluster x 30 (52/35) | |
| Burpee OB x 20 | |
| Sled Push x 10 (100/65) | |
| Burpee OB x 20 | |
| Cluster x 30 (52/35) | |
| Run x 1km | |
| Then | |
| Establish 3 RM Push Press |