Get up variations today, felt awesome. Some of the highlights.
Get up +1/2 kneeling press+Pistol in rack at top position + one leg press 5 per side with 24kg.
Windmill at top
OH Squat negative
On a side note, I played around with the armbars and rotated my shoulder (while keeping it packed, and it felt pretty good--more on this after I get some other opinions but for me it felt solid.)
Later VO2 Max w/ 20kg
8 reps per set :15/:15
I started with nines and my hands started to rip so I dropped down to 8's at 5:00 mark.
Finished at 30:00. Pretty painful, mostly the hands.