Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | Split Squats | – |
| Wednesday | – | – | – |
| Thursday | – | Dumbbell Press Dumbbell Rows |
– |
| Friday | – | – | – |
| Saturday | – | Overhead Squats | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WG | Power Cleans Toes to Bar Dips |
Task |
| Wednesday | – | – | – |
| Thursday | MGW | Handstand Pushups Burpee Box Jumps Front Squats Pullups |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MGW | Deadlifts Row Handstand Pushups Sandbag Thrusters |
Task |