Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Deadlifts | Task |
| Tuesday | WG | Bench Press Pushups |
EMOM |
| Wednesday | – | – | – |
| Thursday | W | Front Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | WG | Pullups Handstand Pushups Overhead Lunges Toes to Bar |
EMOM |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | WM | Deadlifts Row Box Jumps |
Task |
| Tuesday | WGM | Power Cleans Pullups Box Jump Overs Toes to Bar |
Task |
| Wednesday | M | Row 5k | Task |
| Thursday | M | Thrusters Burpees Renegade Rows |
Time |
| Friday | – | – | – |
| Saturday | M | Run 6k | Task |
| Sunday | – | – | – |