Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WM | Deadlift Kettlebell Swings | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Strict Press | EMOM |
| Saturday | G | Handstand Pushups L-Sit Pullups | EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | G | Pullups Plate Walks Knee Tucks Russian Twist Dynamic Plank Mountain Climbers | Tabata EMOM |
| Tuesday | WG | Deadlifts Ring Dips | Task |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | WM | Clean and Press Burpee Box Jump Overs | Time Task |
| Saturday | GM | Reverse Lunges Toes to Bar Row Burpees Sandbag Thrusters | Task |
| Sunday | M | Run | Task |