Strength and Skill Work:
| Front SquatsDay | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Strict Press Pullups | Task |
| Wednesday | W | Power Cleans | EMOM |
| Thursday | – | – | – |
| Friday | W | Front Squats | EMOM |
| Saturday | G | Weighted Dips Weighted Pullups | EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | MG | Ring Dips Wall Balls | Task |
| Wednesday | M | Kettlebell Swings Burpee Box Jumps | Task |
| Thursday | – | – | – |
| Friday | MG | Man Makers Toes to Bar Burpees | Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |