Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Weighted Pullups Weighted Dips |
EMOM |
| Tuesday | W | Front Squat | Task |
| Wednesday | – | – | – |
| Thursday | WG | S2OH Toes to Bar |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | V-Ups Dumbbell Snatch Dips Pullups |
Task |
| Tuesday | WM | Power Snatch Burpees |
Time |
| Wednesday | M | Run | Task |
| Thursday | GM | Kettlebell Swings Handstand Pushups |
Time |
| Friday | MW | Sumo Deadlift Highpull Sandbag Thrusters Push Press Box Jumps Double Unders TRX Pike Press Rollouts |
Time |
| Saturday | – | – | – |
| Sunday | – | – | – |