Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Dumbbell Snatch | EMOM |
| Wednesday | – | – | – |
| Thursday | W | Front Rack Reverse Lunge Strict Press |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Back Squat | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | GMW | Dumbbell Snatch Burpee Pushups Row |
Task |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | M | Run | Task |
| Saturday | MG | Dumbbell Snatch Air Squats Row Deadlifts Pistol Squats Curls Tricep Press |
Task |
| Sunday | WG | Squat Clean Pushups |
Task |