Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Strict Press Push Press |
EMOM |
| Tuesday | GW | Front Squat Strict Toes to Bar |
EMOM |
| Wednesday | – | – | – |
| Thursday | G | Weighted Pullups Weighted Dips |
EMOM |
| Friday | W | Cleans | EMOM |
| Saturday | – | – | – |
| Sunday | G | Core Work Pullups |
Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | MG | Mountain Climbers Dynamic Plank Hip Extensions |
Task |
| Tuesday | MW | Double Unders Front Squats Power Cleans |
Task |
| Wednesday | M | Run | Task |
| Thursday | M | Thrusters Burpees |
Task |
| Friday | GW | TRX Planks TRX Atomic Pushups Dumbbell Deadlift Dumbbell Shoulder Press |
Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |