Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Front Squats Toes to Bar |
Task |
| Thursday | G | Hollow Hold Superman Hold |
Tabata |
| Friday | W | Push Press | Task |
| Saturday | – | – | – |
| Sunday | W | Clean and Jerk | Time |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MG | Thrusters Burpees TRX Rows |
Time |
| Thursday | WMG | Cleans KB Swings Double Unders Push Ups Dips |
Task |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | WG | Toes to Bar Snatch Deadlift |
Time |