Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | Cleans | Task |
| Tuesday | – | Sumo Deadlift | Task |
| Wednesday | – | Weighted Pullups | EMOM Tabata |
| Thursday | – | – | – |
| Friday | – | Front Squats | Task |
| Saturday | – | – | – |
| Sunday | W | Deadlift | Task |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | Sandbag Thrusters Box Jumps Toes to Bar | Time |
| Tuesday | – | Kettlebell Swings Push Press Power Cleans | Task |
| Wednesday | – | Ring Dips Renegade Rows Double Unders | Task |
| Thursday | – | Row Burpees Dumbbell Clean Dumbbell Snatch | Time |
| Friday | – | Run | – |
| Saturday | – | – | – |
| Sunday | – | Situps Mountain Climbers Pullups | Time |