::: Gymnastic Strength/Skill Development :::

EMOM 12:
Even min: 0:20 strict toes to bar
Odd min: 0:20 ring push-ups or dumbbell push-ups

::: Odd Object/Gymnastic Condit, Mid-Duration :::

“Buerk B” – For time,

   50 1-arm thrusters
   50 pull-ups
   25 1-arm thrusters
   25 chin-ups

Do 1 rope climb after each completed set of thrusters or pull-ups/chin-ups; 50+1, 50+1, 25+1, etc.

15-minute time cap.

Load for thrusters: 1 x 40# dumbbell for men, 30# dumbbell for women; may substitute a 44 KB or 35 KB as needed.

::: Accessory Exercise, After the Hour :::

Accumulate 30 bent-over single-arm dumbbell rows.
As many sets as needed. 30 reps per arm. Athlete chooses the load. Make it tough.