The next cycle is going to bias towards aerobic capacity – simply, lower intensity over a longer period of time. Here’s an example of how the WODs will look:
45 minutes of:
Double arm swings
Reps/rounds/rest periods are performed as needed – if you’re feeling good, do more, if not, do less. The main goal is to get to the time limit while performing a high volume of work at a “only slightly uncomfortable” pace. The idea for this cycle is QUALITY and QUANTITY, transitioning into increased efficiency during high intensity efforts.
If your schedule prevents you from doing these longer WODs on a given day, simply give each a rep number and slap “4 rounds for time” on it.