Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Front Squats | Task |
| Tuesday | W | Strict Press | Task |
| Wednesday | – | – | – |
| Thursday | – | – | |
| Friday | WG | Handstand Pushups Squat Cleans | EMOM |
| Saturday | WG | Sumo Deadlift Planks TRX Pike Press | EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | WG | Dumbbell Thrusters Pullups Dumbbell Snatch Dumbbell Step Up Dumbbell Clean Toes to Bar | Time |
| Tuesday | M | Burpee Jumpover Kettlebell Swings | Time |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | W | Front Squat Power Clean Push Press | Task |
| Saturday | WMG | Ring Dips Sumo Deadlift Highpull Double Unders | Time |
| Sunday | M | Run | Task |