Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Turkish Getups Pullups |
Task |
| Wednesday | – | – | – |
| Thursday | W | Split Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Deadlifts | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | GW | Pushups Cleans Situps |
Time |
| Wednesday | – | – | – |
| Thursday | GMW | Pushups Burpees Sumo Deadlift Highpull |
Task |
| Friday | M | Run | Task |
| Saturday | GWM | Ball Slams Dumbell Snatch Double Unders Pushups Reverse Rows Squats Row |
Time |
| Sunday | GM | Racked Lunges Ball Throws Double Unders Prowler Push Box Jumps |
Task |