Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Overhead Squats | Task |
| Wednesday | WG | Bench Press Reverse Rows |
Task |
| Thursday | – | – | – |
| Friday | W | Strict Press | Task |
| Saturday | WM | Single Leg Deadlift Dumbbell Rows Thrusters |
Task |
| Sunday | MG | Double Unders Ring Dips |
EMOM |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WM | Sumo Deadlift Highpull Handstand Pushups |
Time |
| Wednesday | G | Situps Russian Twist |
Tabata |
| Thursday | M | Run | Task |
| Friday | – | – | – |
| Saturday | M | Battling Ropes Resisted Run Bear Crawl |
EMOM |
| Sunday | MG | Row Box Jumps Farmer Carry |
Task |