Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Bench Press Reverse Rows |
Task |
| Tuesday | W | Hang Squat Clean | EMOM |
| Wednesday | – | – | – |
| Thursday | GW | Back Squat Weighted Situp |
Task |
| Friday | – | – | – |
| Saturday | W | Hang Squat Snatch | EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Row Burpee Box Jumps |
Time |
| Tuesday | GW | Squat Clean Toes to Bar |
Time |
| Wednesday | M | Run | Task |
| Thursday | GM | Pullups Dumbbell Snatch Sandbag Thrusters |
Time |
| Friday | – | Mobility Work | – |
| Saturday | MGW | Double Unders Snatch Handstand Pushups |
Task |
| Sunday | – | – | – |