Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Bench Press | Task |
| Wednesday | – | – | – |
| Thursday | G | Lunges Pullups |
EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Muscle Ups Handstand Pushups Chest to Bar Pullups |
– |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WG | Hollow Hold Superman Hold Deadlifts Dips |
Time/Tabatta |
| Wednesday | – | – | – |
| Thursday | WGM | Dumbell Snatches Pushups Row |
EMOM |
| Friday | MW | Run Squats Box Jumps |
Task |
| Saturday | – | – | – |
| Sunday | M | Bike | Task |