Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Weighted Dips Barbell Rows |
EMOM |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Front Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Toes to Bar Front Squats |
Task |
| Tuesday | M | Run | Task |
| Wednesday | – | – | – |
| Thursday | MG | Burpees Thrusters Pullups Double Unders |
Time |
| Friday | MGW | SDHP Dips Clean S2OH KB Swings Deadlifts |
Time |
| Saturday | G | V-Up Turkish Getups Russian Twist Knee Tucks Hollow Hold Superman Hold Mountain Climbers |
Task |
| Sunday | – | – | . |