Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | WG | Back Squats Pullups | EMOM |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Dumbbell Press Barbell Row | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | GW | Goblet Squats Pullups Handstand Pushups | Task |
| Tuesday | – | – | – |
| Wednesday | M | Run | Task |
| Thursday | MGW | Row Push Press Toes to Bar | Time |
| Friday | WMG | 12 Days Chipper | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |