Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | OH Reverse Lung Weighted Pullups |
Task |
| Tuesday | – | – | – |
| Wednesday | W | Split Squat | EMOM |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Front Squat | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | WM | Deadlift Atomic Pushups |
Task |
| Tuesday | M | Run | Task |
| Wednesday | MGW | Bench Press Pushups Pullups Dumbell Cleans |
EMOM |
| Thursday | MG | Situps Double Unders Kettlebell Swings Push Press Russian Twist |
Time/Task |
| Friday | – | – | – |
| Saturday | MGW | Box Jumps Push Ups Row Run Wall Balls Ball Slams Double Unders Burpees Push Press TRX Rows |
Task |
| Sunday | M | Row | Task |