Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Back Squats | EMOM |
| Wednesday | – | – | – |
| Thursday | G | Rollouts Toes to Bar L-Sit |
EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Clean and Jerk | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WG | Deadlifts Handstand Pushups Goblet Squats |
Task |
| Wednesday | – | – | – |
| Thursday | MWG | Pistols Power Cleans |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MGW | Row Pullups Pushups Box Jumps Double Unders Toes to Bar Dips Push Press |
Time |