::: Gymnastic Strength/Skill Development :::
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
25 1-arm thrusters
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.