Strength and Skill Work:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | G | Weighted Dips Plyometric Pushups |
EMOM |
| Thursday | – | – | – |
| Friday | WG | Single Leg Deadlifts Pullups Handstand Pushups |
Task |
| Saturday | – | – | – |
| Sunday | W | Clean Pull Pause Front Squat |
Task |
Metcon:
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MG | Toes to Bar Sandbag Ground to Shoulder Situps Kettlebell Swings |
Task |
| Thursday | M | Run | Task |
| Friday | – | – | – |
| Saturday | MG | Wall Balls Kettlebell Swings TRX Rows Toe Touches Dumbell Cleans Row Reverse Lunges Medicine Ball Cleans |
Task |
| Sunday | MW | Box Jumps Snatch |
Task |