Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Bench Press Pullups |
Task |
| Tuesday | W | Split Squats | Task |
| Wednesday | – | – | – |
| Thursday | W | Cleans | EMOM |
| Friday | – | – | – |
| Saturday | W | Dumbbell Press Dumbbell Rows |
Task |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | MGW | Kettlebell Swings Man Makers Toes to Bar Box Jumps Double Unders Air Squats |
Time |
| Tuesday | GW | OH Reverse Lunges Atomic Pushups Dumbbell Cleans |
Task |
| Wednesday | M | Run | Task |
| Thursday | MG | Ring Dips Pullups Burpees |
Time |
| Friday | – | – | – |
| Saturday | MGW | Row Deadlifts Handstand Pushups |
Task |
| Sunday | M | Run | Task |