Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Deadlifts | Task |
| Tuesday | W | Bench Press | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Front Squats | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | MW | Deadlifts Lungsters | Task |
| Tuesday | MGW | Push Press Power Clean Burpees Toes to Bar | EMOM/ Time |
| Wednesday | MG | Double Unders Hand Release Pushups V-Ups Box Jumps Renegade Rows Handstand Hold | Tabata |
| Thursday | M | Run | Task |
| Friday | G | Pullups Pistol Squats Handstand Pushups | Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |