WOD:

A. Three sets, not for time, of:
Butterfly Pull-Up x 6-12 reps
Kettlebell Snatch x 8-10 reps
Burpees x 8-10 reps
(For each movement, work to establish fluidity, speed and rhythm.)

B. Three sets of:
Deadlift x 4-5 reps @ 20X1
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 3-4 minutes

C. Seven rounds for time of:
7 Ring Dips
7 Burpees
7 Pull-Ups

A. Butterfly Pull-Up 'practice' x 3 (still working on getting these), KB Snatch 10x1.5 pd/53#, 10x1.5 pd/53#, 8x2 pd/72#, Burpees 10, 10, 10

B. 315#s/8 HSPUs (all strict), 335#s/7 HSPUs (all kipping), 335#s/7 HSPUs (5 strict + 2 kipping).

C. 8:04

Butterfly pull-ups are a skill that I would love to pick up. They are still a work in progress. Continue to be awkward on kipping HSPUs, but getting better. Tough metcon at the end! Ring dips were broken up pretty good by 3rd round onwards. Pull-ups & burpees all unbroken, good rep scheme on this WOD for that.

Regarding the deadlift in this wokout, the '@ 20X1' refers to the tempo for the lift.

Deadlift x 4-5 reps @ 20X1

The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our deadlift example, the 2 will represent the amount of time (in seconds) that it should take you to descend to the ground with the bar from the finish/standing postion. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts .

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.