Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | G | Handstand Work | Task |
| Tuesday | W | Strict Press Push Press | EMOM |
| Wednesday | – | – | – |
| Thursday | W | Overhead Squats | Task |
| Friday | G | Toes to Bar Handstand Hold | Task |
| Saturday | – | – | – |
| Sunday | M | Thrusters | Task |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | MGW | Double Unders Situps Ring Dips Deadlifts | Time |
| Tuesday | WG | Power Clean Pushups Air Squats | Time |
| Wednesday | M | Run | Task |
| Thursday | MG | Row V-Ups Handstand Pushups Pullups | Time |
| Friday | MW | Power Cleans Box Jumps Double Unders | Task |
| Saturday | – | – | – |
| Sunday | MGW | Dumbbell Thrusters Dumbbell Snatches Toes to Bar | Task |