Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Front Squat Seated Press |
Task |
| Tuesday | – | – | – |
| Wednesday | WG | Barbell Rows L-Sit |
EMOM |
| Thursday | W | Snatch | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Deadlifts Strict Toes to Bar Box Jumps |
Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | WG | Front Squat Push Press Sit Ups Push Ups |
Task |
| Thursday | WM | Double Unders Dumbbell Snatches |
Time |
| Friday | M | Run | Task |
| Saturday | – | Kayak/Hike | – |
| Sunday | MG | Thrusters Pullups Kettlebell Swings |
Time |