What and how to improve as well as OH help

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RaresB

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Hey welcome to your standard how can i improve thread. I just went to Toronto Winter Open and i got a 22.7x average abit over my normal average of 22 and i wanted to be sub 20 by Toronto spring open which is 4.5 weeks away.
Cross: Takes me on average 3 seconds but it depends on the case. I plan out my whole cross during the provided 15 second inspection.

F2L: IMO my F2l is probably the best part of my solve. I have pretty good lookahead but it takes me around 9-10 moves on average peer f2l pair. Furthermore my TPS is decent at its best. F2l usually takes around 10.5 seconds on average.

OLL: I use 2l OLL using the algorithms from badmephisto. Takes me around 3.5 seconds on average. Nothing much to add here. My recognition for oll is quite decent

PLL: I know all the pll's accept for the g's. My good pll's usually take about 3 seconds too execute but i suck at plls like, n, some others i cant think of. I use badmephistos pll algs as well.

OH: I just got into one handed solving a day ago and my f2l+cross usually takes about 40 seconds however i cant do oll and pll because the algorithms are in my muscle memory so i have to relearn them. Im making my way, but how long do you think it will take for me to get a 45 ish average for OH.

Please tell me how i can improve in both events. Thanks alot in advance
If you require more information to offer advice dont be shy to ask.
I use a guhong btw
 
I would love to help (but I am faster with Roux than CFOP for OH)

What I can throw in though, is that it should help to be able to solve cases where a cross piece is in the UL position so R moves are like U and U moves are now L (Do I need to clarify I don't know how well that came out?)
 
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