Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W G |
Bench Press Reverse Rows |
EMOM |
| Friday | G | L-Sit | EMOM |
| Saturday | M | Double Unders | n/a |
| Sunday | W | Front Squats | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | M W G |
Double Unders Sumo Deadlift Highpull Dynamic Pushups |
Task |
| Friday | M | Run | Task |
| Saturday | G M W |
Pullups Kettlbell Swings Power Press |
Time |
| Sunday | M W G |
Russian Twist Weighted Lunges Dips |
Task |