A. EMOM 12, alternating:
a) 5 Half Kneeling Press/side
b) 10 One Legged Squats w/Counterbalance, alternating
B. Press 3RM, then 90%x3x3
C. 4 Rounds For Total Reps:
1:00 One Legged Squats, alternating
1:00 Rope Climbs, 15′ Ascent
My 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