Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Power Clean Strict Press Front Squat Clusters |
EMOM |
| Tuesday | – | – | – |
| Wednesday | G | Weighted Pullups Weighted Dips |
Task |
| Thursday | – | – | – |
| Friday | W | Snatch Overhead Squat |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run 5k | Task |
| Wednesday | GMW | Toes to Bar Dumbbell Snatch Deadlifts Burpees |
Time |
| Thursday | – | – | – |
| Friday | GMW | Double Unders Kettlebell Swings Snatches Goblet Squats Situps Box Jumps |
Task |
| Saturday | – | – | – |
| Sunday | M | Run 5k | Task |