rear elevated foot one legged squats tempo 42x1 x6 . These went okay. I still struggle a little with balance. I used 15 pounds per hand because that is all I had. i could likely do 25lb dumbbells.
https://www.youtube.com/watch?v=i-687p4k4jc
105# hang squat cleans 3 EMOM for 15 minutes - easy enough. I did the first 5 sets from the ground by mistake. The rest were from the hang below knee. It takes a little more hip pop from this position and I had to work to get this right. Still needs a little work.
https://www.youtube.com/watch?v=C9hooxb1Afs
20 min alternating kipping hspus (4) and neg muscle ups (3). I made great progress on the hspus. Of the 40 I was supposed to do, probably 30 were legitimate. I need more practice but since I couldn't do any til yesterday I am thrilled with these. the neg muscle ups were not so good. It is a hard movement for me. More practice needed.
https://www.youtube.com/watch?v=NQi4cyy5C-I
20 min alternating ring dips (8) and pull ups (8). ring dips started out okay but I was gone by the 5th round. Had to do negs only by the end. Pull ups no problem. Pullups I can do.
https://www.youtube.com/watch?v=Q934DpeoXzo
20 mins alternating burpees (10) and box jumps (12). No real problems but my form on the burpees began to go around the 7th round and my form on the box jumps got better the longer I did them. I am working on a wider foot positions on the burpees. In both cases I got through all in decent time.
https://www.youtube.com/watch?v=Vv1bLG88SmE
Ain't gonna lie. this was a long day for me. But a good day. I managed to get through it all with no serious breakdown of form or energy level. More ring work needed.
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