Build the Base
Longer-duration workout on deck today! You will begin to see a workout with a longer time domain–20 min, 30 min. 40+ min–at least once per week in our new programming cycle. These will teach us how to pace, how to move for long periods of time, and how to breathe through uncomfortable movements while under fatigue.

10 rounds for time of:
Bike Erg, 1000 m
5 Burpee Ring Muscle-ups
3 Hang Power Cleans, pick load
1 Box Jump, 36/30 in
* Hang Power Cleans- add 10 lbs after each round
Time Cap: 40 mins

Post Work
3 rounds for quality of:
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Front Raises, pick load