Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Bench Press | Task |
| Thursday | W | Back Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Strict Press Pullups | Task |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | MWG | Air Squats Box Jumps Ring Dips | Time |
| Thursday | MW | Snatch Overhead Squat Row Double Unders | Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | M | Sandbag Thrusters Row | Time |