Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Power Snatch Overhead Squat | Task |
| Wednesday | G | Hollow Hold Superman Russian Twist | Tabata |
| Thursday | – | – | – |
| Friday | G | Weighted Dips | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | GW | Overhead Squat Power Clean Toes to Bar | Task |
| Wednesday | MG | Deadlifts Double Unders | Time |
| Thursday | M | Run | Task |
| Friday | MW | Row Power Clean Box Jump Overs | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |