Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Pullups Handstand Pushups |
Task |
| Tuesday | W | Back Squats | Task |
| Wednesday | – | – | – |
| Thursday | WG | Bench Press Dumbbell Rows Plank Farmer Carry |
Task/EMOM |
| Friday | W | Front Squats Squat Cleans |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Kettlebell Swings Burpees |
Task |
| Tuesday | MG | Row Sandbag Cleans Pushups |
Task |
| Wednesday | M | Run | Task |
| Thursday | MG | Goblet Squats Toes to Bar Double Unders |
Time |
| Friday | WG | Push Press Pullups |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |