Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Weighted Dips Pushups |
EMOM |
| Tuesday | – | – | – |
| Wednesday | G | Muscle Ups | Task |
| Thursday | W | Strict Press | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Double Unders Thrusters Pullups |
Time |
| Tuesday | M | Run | – |
| Wednesday | – | – | – |
| Thursday | W | Strict Press Push Press |
Time |
| Friday | – | – | – |
| Saturday | MG | Run 800m Pushups Situps Squats |
Task |
| Sunday | – | – | – |