Build-the-Base

AMRAP 40 mins of:
Row 500m/Bike 750
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans, 135/95 lbs
1 Box Jump, 36/30 in
Row 500m/Bike 750
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans, 145/105 lbs
1 Box Jump, 36/30 in
Row 500m/Bike 750
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans, 155/115 lbs
1 Box Jump, 36/30 in
…
*Continue adding 10 lbs each round until time expires.
**Stop if you reach 10 rounds. Goal is a strong but sustained effort across all rounds.

Back to getting in our aerobic work! One of the keys is that consistent pace that will help build this aspect of our training rather than turning these into interval workouts. Ideally we are learning more about ourselves and how to pace correctly so we can apply it to other workouts. Today involves some more lifting than simply bodyweight or monostructural work. As you increase weight on the barbell this should not turn into a session that is trying to have you find your 1RM. Although the weight will get heavy it should still be something you are confident in lifting. The burpee ring muscle-up can be subbed to a burpee pull-up or a burpee into a low ring transition. The key is continuing to work on consistent pacing here even with some higher skill work and heavier loads. If you hit 10 rounds before the 40 mins call it good for the day.