Wod

| accumulate reps as fas as possible while focusing on perfec form

| no heavy bounce on the ground allowed

| Touch & Go is allowed

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| if you struggle with high volume Double Unders make sure to split them from the start

| tray to stay consistent over the rounds

| keep elbows close to your body

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| fast transitions are key

| switch arms on the Clean & Jerks after 5 reps

| consistent splits

| focus on quality reps

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| split the Toes to Bar early and save your grip

| sets do no need to be unbroken

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| you go, i go

| focus on quality reps

| hold up your ellbows

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| fast transititons

| keep rounds consistent

| Flow: A does 16, B does 16, A does 14…

| if you do this on your own, rest as long as your previous set took

| know your threshold – small sets with short rest is often the best way

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| keep reps consistent

| adjust reps as needed – up or down

| focus on quality reps and alternate arms on every rep

| Flow = first round right arm | second round left arm

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| we use one Dumbbell on the Thrusters

| don’t ask why – just do the work

| if you can’t get the Burpees done in the 2 minutes window the workout is over

| all reps performed as singles

| don’t drop the bar – controlled way down

| no touch & go

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| start with Burpees

| You go, I go

| do smaller but fast sets with short rest

| One second hold in the top position of the Hip Thrust

| press at the Hold your legs into the ground, squeeze your bum and do not overarch your back

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| there’s a 90 seconds TimeCap for the Double Unders

| small sets with short rest on the Gymnastics

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| keep reps consistent

| adjust reps as needed – up or down