Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Handstands L-Sit |
n/a |
| Tuesday | W | Back Squats | Time |
| Wednesday | – | – | – |
| Thursday | – | – | |
| Friday | – | – | – |
| Saturday | W | Strict Press Dumbbell Rows |
EMOM |
| Sunday | WG | Weighted Pullups Bench Press |
EMOM |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Deadlifts Handstand Pushups |
Task |
| Tuesday | MG | Box Jumps Dips TRX Rows |
Time |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | MGW | Row Push Press Pullups |
Time |
| Sunday | MGW | Row Dips Snatches Burpees Pullups Front Squats Pushups |
Task |