Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Weighted Pullups Weighted Dips |
EMOM |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Front Squat | Task |
| Saturday | WM | Deadlift Kettlebell Swings |
Task |
| Sunday | G | Muscle Ups | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WM | Double Unders Deadlifts Burpees |
Time |
| Wednesday | – | – | – |
| Thursday | WM | Run Squats |
Task |
| Friday | G | Wall Walks Pullups |
EMOM |
| Saturday | MGW | Row Toes to Bar Thrusters Double Unders |
Task |
| Sunday | MG | Bike C2B Pullups Hand Stand Pushups |
Task |