Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | Back Squat | – |
| Tuesday | – | – | – |
| Wednesday | – | Bench Press Dumbbell Rows |
– |
| Thursday | – | Deadlifts Handstand Pushups |
– |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Power Cleans Air Squats Pushups |
Time |
| Tuesday | M | Run | Task |
| Wednesday | GM | Double Unders Thrusters Pullups |
Task |
| Thursday | GMW | Push Press Toes To Bar Box Jumps Kettlebell Swings |
Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |