Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Bench Press Bent Rows | EMOM |
| Wednesday | W | Front Squats | Task |
| Thursday | – | – | – |
| Friday | W | Snatch Overhead Squat | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MG | Handstand Pushups Burpees Toes to Bar | Time |
| Wednesday | M | Run Kettlebell Swings Row Wall Balls | Time |
| Thursday | M | Run | Task |
| Friday | GW | Snatch Overhead Squat Pullups | Task |
| Saturday | MGW | Deadlift Box Jumps Ring Dips Ground to OH Pullups Pike Press | Time |
| Sunday | M | Bike | Task |