Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | GW | Frogstands Power Cleans |
EMOM |
| Thursday | W | Back Squats | EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Push Press Weighted Pullups |
EMOM |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run Box Jumps Goblet Squats |
Task |
| Tuesday | – | – | – |
| Wednesday | MGW | Toes to Bar Row Dumbbell Snatch |
Time |
| Thursday | MG | Wallballs Ring Dips C2B Pullups |
Task |
| Friday | M | Run | Task |
| Saturday | WMG | Burpee Pullups MedBall Situps Double Unders Dumbbell Snatches Kettlebell Swings |
Task |
| Sunday | MG | Man Makers Toes to Bar Box Jumps |
Task |