Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Deadlift | EMOM |
| Wednesday | G | Handstand Pushups Toes to Bar |
EMOM |
| Thursday | – | – | – |
| Friday | W | Bench Press | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MG | Kettlebell Swings Pullups Box Jumps |
EMOM |
| Wednesday | MG | Row V-Ups Burpees Sandbag Thrusters |
Tabata |
| Thursday | – | – | – |
| Friday | MGW | Dumbbell Snatch Reverse Lunges Dips |
Task |
| Saturday | M | Run | Task |
| Sunday | – | – | – |