Before my kids class came in I was able to get 4 rounds of 10 butterfly kips, 10 pistol squats and 10 shoulder taps. I really wanted to work on smoothing out my butterfly form to make a bit more efficient, and what I realized was that if I just took my time on the first round, the rest felt really good. The pistols felt slow out of the whole, but smoother as well. And the shoulder taps (it's where you get in a handstand and touch each shoulder) felt very strong for the first time in my life. So strong in fact that I was able to hold on one arm for a few seconds each tap without losing stability.
I messed around on the pull up bars a bit just doing some monkey climbs and pull overs and whatnot, it was fun. After the Kids class and another class I jumped in for a few rounds of 3 hang power cleans, weighted pull ups and 1-arm strict presses. I cleaned up 250# with relative ease and was very hapy with that. Then was able to get 5 reps on the pull up bar with a 60# DB pretty easily, and a solid round of 5 reps with 70# on the shoulder press. Feeling stronger all around. Then came the metcon!
3 rounds of:
300 meter row
30 GHD sit ups
5 front flips
3 handstand push ups
I finished this off in 13:17 and felt like it probably should have been more around 10. The GHD's got me real bad. I realized this morning that it's been a long while since I last got them and I wanted to program them in to something fun. So, adding a quick row, some sweet front flips and the HSPU's after a good deal of shoulder work was good. I felt like I had a great day in the gym, and that energy has spilled over in to getting things taken care of for this event! Time to get to work baby!