Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Dumbell Press | – |
| Thursday | WG | Pistol Squats Turkish Getups |
– |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | -M | Run Box Jumps Walking Lunges |
Task |
| Wednesday | GWM | Pull Ups Reverse Lunges Front Squats Handstand Pushups Burpees |
Time |
| Thursday | WM | Sumo Deadlift Highpull Thrusters Kettlebell Swings |
Task |
| Friday | M | Run | Task |
| Saturday | MG | Dumbbell Snatch Ball Slams Squats Kettlebell Swings Situps Box Jumps Row Burpees |
Time |
| Sunday | WGM | Overhead Squats Pullups Cleans Prowler Push |
Time |