Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Clean and Press Pullups |
Task |
| Tuesday | – | – | – |
| Wednesday | W | Front Squats | Task |
| Thursday | – | – | – |
| Friday | WG | Bench Press TRX Reverse Rows |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Kettlebell Swings Burpees Box Jumps |
Time |
| Tuesday | GW | Toes to Bar Deadlifts Handstand Pushups Dips |
Task |
| Wednesday | MG | Walking Lunges Double Unders Situps |
Task |
| Thursday | M | Row | Time |
| Friday | MG | Pullups Row Thrusters |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |