| Weekly Overview | Events/Classes | |
| Monday | 3RM Bench Press | |
| Tuesday | 1RM/3RM Front Squat | |
| Wednesday | Gymnastics Development | 5:45 PM – Core Flex |
| Thursday | Long Conditioning | |
| Friday | Snatch | |
| Saturday | Squad WOD | |
| Sunday | Core, Machine Intervals |
Strength
In 15:00
Establish 3RM Bench Press
Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: 10)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)