Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Dumbbell Press Strict Pullups |
EMOM |
| Wednesday | – | – | – |
| Thursday | W | Front Squats Strict Press |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | Row Plate Walks Walking Lunges V-Ups |
Task |
| Tuesday | GMW | Power Snatch Dips Double Unders |
Time |
| Wednesday | M | Run | Task |
| Thursday | M | Thrusters | Task |
| Friday | GM | Kettlebell Swings Handstand Pushups Toes to Bar Box Jumps Burpees TRX Reverse Rows |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |