Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Bench Press L-Sit Pullups |
Task |
| Tuesday | – | – | – |
| Wednesday | GW | Barbell Rows Plate Walks |
EMOM |
| Thursday | – | – | – |
| Friday | W | Deadlifts | Task |
| Saturday | WG | Dumbbell Press V-Ups |
EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Hand Release Pushups Pullups |
Time |
| Tuesday | – | – | – |
| Wednesday | WGM | Overhead Walking Lunges Toes to Bar Double Unders |
Task |
| Thursday | M | Run | Task |
| Friday | MG | Sumo Deadlift Highpulls Dips |
Task |
| Saturday | MW | Kettlebell Swings Run Push Press |
Task |
| Sunday | – | Kayak | – |