Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Glute Bridge TRX Pike Press L-Sit Russian Twist | EMOM |
| Wednesday | W | Overhead Squat | EMOM |
| Thursday | WG | Split Squats Planks Handstand Pushups | Task |
| Friday | WG | Bench Press Pullups | Task |
| Saturday | – | – | . |
| Sunday | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MW | Clean Push Press Burpee | Time |
| Wednesday | -MW | Double Unders Snatch | Time |
| Thursday | MG | Deadlifts Toes to Bar | Task |
| Friday | WG | Squat Cleans Dips | Task |
| Saturday | M | Run | Task |
| Sunday | – | – | – |