Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | W | Deadlift | Task |
| Tuesday | W | Squat Clean | Task |
| Wednesday | – | – | – |
| Thursday | W | Strict Press | EMOM |
| Friday | – | – | – |
| Saturday | GW | Weighted Pullups Seated Press | EMOM |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | M | Box Jump Reverse Lunges Kettlebell Swings | Task |
| Tuesday | MG | Row Burpees Toes to Bar Pullups | Time |
| Wednesday | M | Bike | Task |
| Thursday | MW | Pullups Pushups Air Squats | Time |
| Friday | M | Kayak | Task |
| Saturday | MGW | Ring Dips Power Clean Double Unders | Task |
| Sunday | M | Run | Task |