Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Squat Cleans | Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | WG | Back Squat Dumbbell Press |
Task |
| Friday | W | Power Snatches | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | MGW | Row Toes to Bar Wall Ball Power Clean Pullups |
Time |
| Tuesday | M | Run | Task |
| Wednesday | G | Strict Pullups Dips V-Ups Air Squats Hollow Hold Superman Hold |
EMOM |
| Thursday | M | Dumbbell Snatch Burpees |
Task |
| Friday | MW | Double Unders Sandbag G2OH |
Time |
| Saturday | – | – | – |
| Sunday | M | Run | Task |