Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Back Squat | EMOM |
| Tuesday | W | Strict Press | Task |
| Wednesday | G | Weighted Pullups Weighted Dip | EMOM |
| Thursday | – | – | – |
| Friday | W | Power Clean | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | GM | Box Jumps Toes to Bar Double Unders | Time |
| Tuesday | W | Deadlift Front Squat Push Press Power Clean Squat Clean | Task |
| Wednesday | G | Glute Bridge Pike Press Russian Twists | EMOM |
| Thursday | M | Double Unders Kettlebell Swings Burpees | Task |
| Friday | MGW | Dumbbell Snatch Row Overhead Walking Lunge | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |