Strength and Skill Work:
| Day | Movement Class | Exercises | Priority |
| Monday | GW | Bench Press Pullups | EMOM |
| Tuesday | G | Back Squat Dumbbell Rows | Task |
| Wednesday | G | Handstand Pushups Handstand Hold | Task |
| Thursday | – | – | – |
| Friday | WG | Deadlifts Handstand Pushups | Task |
| Saturday | – | – | – |
| Sunday | G | Weighted Pullups Weighted Dips Toes to Bar | EMOM |
Metcon:
| TimeDay | Movement Class | Exercises | Priority |
| Monday | GW | Pullups Overhead Lunges Front Rack Lunges | Task |
| Tuesday | MW | Kettlebell Swings Row Goblet Squats | Task |
| Wednesday | GM | Double Unders Situps Box Jump Overs Reverse Rows Planks | Time |
| Thursday | M | Run | Task |
| Friday | W | Power Cleans Push Press | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |