Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Weighted Dips Weighted Pullups |
– |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | – | Plate Walks Handstand Hold |
– |
| Friday | – | L-Sits | – |
| Saturday | – | – | – |
| Sunday | – | Deadlifts | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Pullups Pushups Squats |
– |
| Tuesday | – | – | – |
| Wednesday | – | Row | – |
| Thursday | – | Double Unders Dumbell Snatch Burpees |
– |
| Friday | – | Run | – |
| Saturday | – | Pullups Thrusters Cleans Handstand Pushups Deadlift Double Unders Row Burpees |
– |
| Sunday | – | Double Unders Row Pullups Wall Balls Box Jumps Renegade Rows Push Press Kettlebell Swings |
– |