Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Dumbbell Press Dumbbell Row |
EMOM |
| Wednesday | W | Deadlifts | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | WM | Bench Press | Task |
| Sunday | W | Back Squat Box Jumps |
Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | – |
| Tuesday | MG | Kettlebell Swings Dips Toe Touches Goblet Squats |
Time |
| Wednesday | M | Thrusters Burpee / Pullups |
Task |
| Thursday | MG | Run Box Jumps |
Task |
| Friday | – | – | – |
| Saturday | WGM | Cleans Front Squat Toes to Bar Double Unders |
Task |
| Sunday | M | SkiErg Assault Bike Wall Balls |
EMOM |