M-1: EMOM for 12:00 alt.:
a) 5 Half Kneeling Press/Side
b) 10 One Legged Squats w/Counterbalance, alt.
One Legged Squat: Try to slightly reduce the weight as you warm up; posture and position is the most important factor.
M-2: Bench Press 3RM,
then 3 Sets of 3 @ 90%
M-3: 4 Rounds For Total Reps:
1:00 One Legged Squats, alt.
1:00 Rope Climbs, 15' Ascent
Preferred substitutions for one legged squat, in order:
1) OLS with counterbalance. Hold a light kettlebell or dumbbell in front of you with arms partially extended. This can help the athlete find their balance. This is a good option even for athletes who can perform one legged squats, but have trouble maintaining good posture and keeping their heel down.
2) OLS with free foot elevated. Place the foot on a box or similar, and squat on the other leg. Switch the workout to alternating every 5 reps, for ease of use.
3) OLS standing on box. Allowing the free leg to drop straight down reduces the flexbility demands.
4) Half Kneeling Split Squat (https://www.youtube.com/watch?v=dy-UnqtFAlQ)
F-1:Sumo - Deadlift
F2: 18:00 AMRAP
5 Pull Ups
10 DB Thrusters
20 Sit ups