Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | GW | Bench Press Barbell Situps |
Task |
| Tuesday | – | – | – |
| Wednesday | GW | Muscle Up Progressions Overhead Squats |
EMOM |
| Thursday | GW | Back Squat Strict Pullups TRX Pike Press |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Double Unders Kettlebell Swings Sandbag Thrusters |
Time |
| Tuesday | M | Run | Task |
| Wednesday | – | – | – |
| Thursday | GMW | Pullups Dumbbell Snatch Toes to Bar Goblet Squats |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |