Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | G | Weighted Pullups Weighted Dips |
Task |
| Thursday | G | Turkish Getups | Task |
| Friday | G | Pullups | Task |
| Saturday | – | – | – |
| Sunday | W | Deadlift | Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | WMG | Dumbell Snatch Burpee V-Ups |
Time |
| Thursday | W | Clean and Jerk | Task |
| Friday | M | Run Kettlebell Swings |
Task |
| Saturday | MWG | Row Pushups Medicine Ball Cleans Toes to Bar Kettlebell Swings Ball Slams |
Task |
| Sunday | M | Prowler Sled Push Battling Ropes Box Jumps |
Tabata |