| WOD:- | Friday - Competition |
| A) | For Time 18min cap |
| . | 40x Thrusters 30/20 |
| . | 40x T2B |
| . | Rest 3 Min |
| . | 30x ALT DB Snatches 22.5/15 (Total) |
| . | 30xBox Jumps |
| . | Rest 2 Min |
| . | 20x Assualt Bike Cals |
| . | 20xGoblet Squats 32/24 |
| B) | 3 Rounds |
| . | 12xSupinated Barbell Bent Over Rows |
| . | 12x DB Hammer Curls |
| . | 40sec L- Hang |
| WOD:- | Performance |
| A) | For Time 18min cap |
| . | 40x Thrusters 25/18
|
| . | 40x Knees to Elbows |
| . | Rest 3 Min |
| . | 30x ALT DB Snatches 15/10 (Total) |
| . | 30xBox Jumps |
| . | Rest 2 Min |
| . | 20x Assualt Bike Cals |
| . | 20xGoblet Squats 24/16 |
| B) | 3 Rounds |
| . | 12xSupinated Barbell Bent Over Rows |
| . | 12x DB Hammer Curls |
| . | 40sec L- Hang |
| WOD:- | Base & Teenz |
| A) | For Time 18min cap |
| . | 40x Thrusters 20/15
|
| . | 40xV-Snaps |
| . | Rest 3 Min |
| . | 30x ALT DB Snatches 10/5 (Total) |
| . | 30xBox Jumps |
| . | Rest 2 Min |
| . | 20x Assualt Bike Cals |
| . | 20xGoblet Squats 16/12 |
| B) | 3 Rounds |
| . | 12xSupinated Barbell Bent Over Rows |
| . | 12x DB Hammer Curls |
| . | 40sec L- Hang |
:::::
| WOD:- | Friday & Sat - Strength & Conditioning |
| A) | Strength Training |
| . | 5 x 5 Back Squats @ 7-8 RPE |
| . | 5 x ME Chin Ups (90sec) |
| B) | Conditioning Triathlon |
| . | 800m Run |
| . | 1km Row |
| . | 2km Assault Bike |