Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | Olympic Lifting Class (Snatches and Jerks) |
– |
| Thursday | – | – | – |
| Friday | WG | Bench Press Pushups |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | WM | Kettlebell Swings Deadlifts |
Task |
| Tuesday | M | Bike | Task |
| Wednesday | – | – | – |
| Thursday | M | Run Lunges Box Jumps |
Task |
| Friday | MG | Row Thrusters Toes to Bar |
Time |
| Saturday | WG | HSPU Pullups Squat Cleans |
Task |
| Sunday | – | – | – |