| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Development | |
| Tuesday | 1RM / 3RM Front Squat | |
| Wednesday | Conditioning Intervals | |
| Thursday | Lunge, Carries | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | 10 AM – Endurance Class |
| Sunday | Upper Body Push/Pull |
Strength
Every 2:00, 6 Sets
3-4 Bar or Ring Muscle-Ups
– FX: 1-2
– RX+: 5-6
– Scaled: Strict strength/Development
Gymnastics Development
Every 2:00, 3 Rounds
1) 10 Tempo Banded Strict Pull-Ups
2) 10 Tempo Banded Strict Ring Dips
*3s eccentric, 1s pause in hang/dip
Conditioning
4 Rounds of :30 on, :30 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Bike
4) Rest
