Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Split Squats | Task |
| Tuesday | – | – | – |
| Wednesday | WM | Deadlift Kettlebell Swings |
EMOM |
| Thursday | – | – | – |
| Friday | G | Turkish Getups | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Clean Push Press |
Task |
| Tuesday | M | Run | Task |
| Wednesday | G | TRX Atomc Pushups TRX Rows |
Task |
| Thursday | MG | Pullups Run |
Task |
| Friday | MGW | Dumbbell Snatches Dips Burpee Toes to Bar |
Time |
| Saturday | MG | Row TRX Atomic Pushups Burpee Highpuss Battling Ropes |
Tabata |
| Sunday | – | – | – |