Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Bench Press | EMOM |
| Wednesday | W | Back Squats | EMOM |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | MGW | Row Front Squats Deadlifts Kettlebell Swings Burpees Pullups Dumbbell Cleans Box Jumps |
Task |
| Tuesday | MG | Toes to Bar Thrusters Burpees Box Jumps |
Task |
| Wednesday | GW | Kettlebell G2OH Pike Press |
Time |
| Thursday | – | – | – |
| Friday | MGW | Handstand Pushups Deadlifts Pullups Double Unders |
Task |
| Saturday | M | Run | M |
| Sunday | – | – | – |