Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Pullups Handstand Pushups | Task |
| Tuesday | W | Single Leg Deadlifts | Task |
| Wednesday | – | – | – |
| Thursday | W | Back Squats | Task |
| Friday | W | Bench Press Pushups | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run Kettlebell Swings Sandbag Thrusters | Task |
| Tuesday | WM | Deadlifts Overhead Squats Double Unders | Task |
| Wednesday | M | Run | Task |
| Thursday | MGW | Thrusters Toes to Bar Pullups Cleans | Time |
| Friday | G | L-Hand Russian Twist Situps | Tabata |
| Saturday | – | – | – |
| Sunday | – | – | – |