Wod

| really engage your hamstrings & glutes here

| Score = weight

.

| try to stay consistent in your rounds

| Score = total reps

| engage your core

| obviously Set 1 is the most challenging one – in Set 2-4 you should focus even more on perfect technique

| Score = weight

.

| start each minute with Deadlifts

| Score = total reps (only Burpees)

| Score = time (incl. rest)

| try to choose a rep scheme and stick to it over all rounds

| ideally reps are performed unbroken

| scale up or down to your Toes to Bar level – but stick to the reps

| Score = total reps (time in comments)

.

| we are looking for a consistent pace

| fast transitions – keep the foot straps a little loose, so you can easily get on and off the Rower without touching the straps

| Score = time (partner in comments)

| try to hang on for big sets

| play with different cycling techniques like Power or Muscle Snatches

| Score = time (incl. rest)

.

| make sure to stand all the way up on the Box Jumps

| we are looking for consistent splits

| Score = time

| choose between Power & Squat Clean

| choose between Split & Push Jerk

| complex is peformed unbroken

| Score = weight

.

| try to stay consistent in your pace

| Score = total reps

| try to stay consistent over all rounds
| if you are not there then try to work 10 minutes on your Doube Unders
| Score = total reps

| stay consistent in your tempo

| Score = time
 

| basis is your 1 RM Hang Power Clean or Power Clean

| Hang = above knees

| keep reps snappy & go under the bar

| fast elbows

| Score = weight

.

| you can switch arms as you like on the Lunges

| make sure to alternate legs on the Step Ups

Score = reps (1m = 1 rep)