Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Pullups | Task |
| Tuesday | W | Bench Press | EMOM |
| Wednesday | W | Squat Cleans | Task |
| Thursday | W | Push Press | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WM | Wall Balls Box Jumps Deadlifts Power Cleans Front Squats |
Task |
| Wednesday | G | Strict Pullups Pushups TRX Pike Press |
Time |
| Thursday | MG | Dumbbell Snatch Toes to Bar Man Makers Kettlebell Swings |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |