Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Clean Front Squats | EMOM |
| Tuesday | – | – | – |
| Wednesday | W | Strict Press | EMOM |
| Thursday | – | – | – |
| Friday | G | Weighted Dips Pistol Squats | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | GW | Cleans Toes to Bar | Task |
| Tuesday | – | – | – |
| Wednesday | MGW | Double Unders Dumbbell Push Press Pullups Burpees | Task |
| Thursday | M | Run | Task |
| Friday | MW | Box Jumps Overhead Squats | Task |
| Saturday | MGW | Back Squats Pullups Pushups Kettlebell Swings | Task |
| Sunday | M | Run | Task |