Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Front Squats | EMOM |
| Saturday | – | – | – |
| Sunday | GW | Strict Pullups Strict Press Bench Press TRX Rows Dips | EMOM |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | M | Run | Task |
| Thursday | MW | Dumbbell Rows Dumbbell Press Deadlifts Row | Task |
| Friday | MGW | Kettlebell Swings Double Unders Squat Cleans Toes to Bar Box Jumps | Time |
| Saturday | M | Run | Task |
| Sunday | – | – | – |