Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Weighted Dips Plyo Pushups |
Task |
| Wednesday | W | Snatch Overhead Squat Front Squat |
Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Back Squats | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | – | – | – |
| Thursday | MGW | Double Unders Dumbell Snatch Toes to Bar |
Time |
| Friday | M | Run | Task |
| Saturday | MG | Reverse Lunge Kettlebell Swings Ball Slams Handstand Pushups Toes to Bar TRX Tricep Rows TRX Bicep Rows |
Task |
| Sunday | MWG | Row Push Press Pullups |
Task |