Wod

| perform the complex unbroken

| no misses – only more weights on the Bar if you handle that

| grippy one

| Score = weight

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| focus on fast transitions

| the weight should be super light on the Barbell – you should be able to go unbroken on the Snatches

| Score = time

| Bar Muscle Up – Jumping Bar Muscle Ups

| for your scaling: we are looking for putting some reps unbroken togehther – no singles

| Singles only in the Rx Version

| if you can Rx Muscle Ups – probably scale the reps down

| Score = time (incl. Rest)

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| maybe Single on the Sandbag over Shoulders are a good way

| small fast sets

| Score = time (weight & partner in comments)

| full range of motion – hips below knees

| Score = total reps

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| Going into this workout, have an idea of which movements are your best and which movements you should pace.

| Push the pace through your strong movements and try to get as many reps as possible; consider moving for the entire minute.

| Score = total reps

| the Hang Cleans are great to focus on keeping the arms long & relaxed – try to tranfer this to the two other variations

| focus on full extension before jumping under the bar

| try to keep the bar as close as possible by pulling the elbows high

| Score = weight (90%)

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| push the pace from the start of this one

| there is no time to loose

| try to go hard on the Thrusters and use the first Shuttle Runs to control your heartbeat. Then: RUN!

| Score = time

| keep rest between 2-3 minutes

| perform 3 Bench Presses – rerack the bar & fest for 20s – then go again

| full range of motion – bar needs to touch the chest

| Score = weight

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| try to keep a consistent pace but go harder on the last 5 minutes

| smaller sets with short break on the Pull Ups

| Score = total reps

| Scaling: 30-20-10 reps

| be smart about your splits – small sets with short rest will work best for most of us

| Score = time (incl. rest)

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| this will get grippy (of course after the Pull Ups) – make sure to have a game plan

| Score = time

| 4 Single reps per st with 10s rest in between the reps

| approach every lift the same

| grab the floor with your feet and don‘t go too early on your toes – stay connected with the ground until you reah your power position

| Score = weight

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| keep a consistent pace over all rounds

| the first 2 rounds schould feel pretty comfortable

| you should get a least 1 min of rest

| Score = total working time

| build in weight over the 3 sets

| DBs in Farmers Position

| Tempo

2s negative

0s pause in bottom

X fast stand

0s pause on top

| Score = weight

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| settle into a consistent pace on the Double Unders & Box Jumps and try to be aggressiveon the barbell

| ideally we are looking for a work/rest ratio of 1:1

| Score = total working time (3 scores)

| do not use a belt here – breathe into your belly & brace your core before you start a squat

| Score = weight

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| Score = time (incl. rest)

| be smart about your splits – we are looking for consistent reps over all 6 rounds

| choose a challenging rep scheme you can hit in around 45s

| Score = total reps of Toes to Bar

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| this is a sprint

| go hard – recover fast

| Score = total reps of Air Squats