Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | L-Sit Pullups Dumbell Press Weighted Dips TRX Reverse Rows |
EMOM |
| Tuesday | GM | Double Unders Handstand Hold Plate Walk |
EMOM/Task |
| Wednesday | – | – | – |
| Thursday | W | Snatch Overhead Squat |
EMOM |
| Friday | WG | Back Squats Handstand Pushups |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Hollow Hold Superman Hold |
Tabata |
| Tuesday | GM | Deadlifts Plate Walk Toes to Bar |
Time |
| Wednesday | M | Run | Task |
| Thursday | WG | Dumbell Snatch Dips |
Task |
| Friday | MW | Power Cleans Burpees |
Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |