Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Weighted Pullups Dynamic Pushups |
EMOM |
| Tuesday | – | – | – |
| Wednesday | G | Turkish Getups | Task |
| Thursday | – | – | – |
| Friday | W | Bench Press | Task |
| Saturday | W | Split Squats | EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Thrusters | EMOM |
| Tuesday | M | Run | Task |
| Wednesday | W | Snatch Clean and Jerk |
Task |
| Thursday | – | – | – |
| Friday | MGW | Burpees Kettlebell Swings OH Walking Lunges Run |
Time |
| Saturday | WG | Kettlebell Swings V-Ups |
Task |
| Sunday | M | Run | Task |