Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Front Squat Handstand Hold |
Task |
| Tuesday | W | Pistol Squat Power Clean |
EMOM |
| Wednesday | – | – | – |
| Thursday | W | Deadlift | EMOM |
| Friday | WG | Bench Press Pullups |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | Toes to Bar Burpees Pullups Box Jumps Thrusters |
Task |
| Tuesday | GM | Row Handstand Pushups Squat Cleans |
Time |
| Wednesday | M | Run | Task |
| Thursday | GMW | Pullups Double Unders Snatch |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | M | Bike | Task |