Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Back Squat | EMOM |
| Wednesday | W | Power Clean | EMOM |
| Thursday | – | – | – |
| Friday | G | Single Leg Deadlift Glute Bridges Side Plank | Task |
| Saturday | GW | Bench Press Pullups | Task |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Toes to Bar Plate Walk | Time |
| Wednesday | WM | Box Jumps Kettlebell Swings Power Clean Push Press | Time |
| Thursday | M | Run | Task |
| Friday | WM | Deadlift Double Unders | Task |
| Saturday | GM | Double Unders Situps | Task |
| Sunday | – | – | – |