Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Reverse Lunges Dumbbell Press |
Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | WG | Deadlifts L-Sit |
Task |
| Friday | W | Bench Press Ring Rows |
EMOM |
| Saturday | – | – | – |
| Sunday | W | Clean Press |
EMOM |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Sandbag Thrusters TRX Reverse Rows |
Task |
| Tuesday | MG | Toes to Bar Thrusters Box Jumps |
Task |
| Wednesday | M | Run | Task |
| Thursday | MG | Kettlebell Swings Handstand Pushups Situps |
Time |
| Friday | MGW | Pullups Double Unders Push Press Power Snatch Pike Press Goblet Squats |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |