Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | WG | Back Squat Ring Dip | Task |
| Thursday | W | Power Snatch | EMOM |
| Friday | W | Strict Press Dumbbell Row | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MW | Back Squat Devil Press | Task |
| Thursday | MGW | Power Snatch Double Unders Pullups | Time |
| Friday | M | Kettlebell Swings TRX Atomic Press Row | Task |
| Saturday | M | Run | Task |
| Sunday | – | – |