F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. Last set 45 sec. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE14: 5x5

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

Prone Capsule Rep

RC

RC/PE11: 5x4r

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Bonus Stuff

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. 

3 sets of 8. Great sets.