Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Deadlift Ring Dips |
Task |
| Tuesday | W | Overhead Squats | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Hang Squat Clean | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Double Unders | Time |
| Tuesday | WG | Overhead Squats Toes to Bar Russian Twist TRX Pike Press |
Task |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | WMG | Squat Clean Burpees Pullups |
Time |
| Saturday | W | Back Squat Hang Clean Push Press Front Squat |
Task |
| Sunday | M | Bike | Task |