Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Strict Press | Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Single Leg Deadlift Glute Bridge | Task |
| Friday | W | Hang Squat Clean | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | WM | Strict Press Box Jump Overs | Task |
| Tuesday | GW | V-Ups Bent Rows Lunges | Time |
| Wednesday | M | Run | Task |
| Thursday | M | Dumbbell Snatch Burpees | Task |
| Friday | GW | Pullups Pushups Squats | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |