Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Clean Hanging Clean Front Squats |
EMOM |
| Thursday | – | – | – |
| Friday | G | Handstand Hold Wall Walks |
EMOM |
| Saturday | – | – | – |
| Sunday | G | Muscle Ups Skin the Cat |
– |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | – | – | – |
| Wednesday | MG | Kettlebell Swings Toes to Bar Double Unders |
Task |
| Thursday | M | Run | Task |
| Friday | WG | Sumo Deadlift Highpull Dips Situps |
Time |
| Saturday | MG | Kettlebell Swings Goblet Squats Situps Russian Twists Thruster Run Dumbell Snatch Burpees |
Task |
| Sunday | M | Bike | Task |