Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Snatch | EMOM |
| Thursday | – | – | – |
| Friday | W | Back Squat | EMOM |
| Saturday | G | L-Sit L-Hang Superman |
Task |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | – | – | – |
| Wednesday | WM | Snatch Burpees Row Kettlebell Swings |
Time |
| Thursday | – | – | – |
| Friday | M | Double Unders Dumbbell Thrusters Pullups |
Task |
| Saturday | M | Row 5k | Task |
| Sunday | WG | Snatch Overhead Squat Pullups |
Time |