I did a little bit of testing and have decided to remain with the same progressions.
So I'm thinking
Pike Pushups at 0.8 bodyweight. 3x4
Pullups 1xmax so about 12-13
Front Lever Pullups 3x4
Maybe Shrimp Squats.
That knee that I hurt doing pistols. In a stroke of brilliance I twisted it during Jujistu about 4-5 weeks ago. So I eliminated deep squats. It's the inside of my knee. It only hurts during motions past 90 degrees of flexion. The pain is quite sharp though.
I can do OAPUs with no pain and can walk with no problems. Also shrimp squat don't hurt it but I tried doing a couple hard sets no pain during. But the next day when my muscles were sore that area also hurt.
I started going to jujitsu again and am trying to be super careful with it.
Is it MCL? Not really sure what to do it with it.
Also with training Handstands and L-Sits I'm thinking I might do it outside of my regular workouts to remain fresh for both.
With L-sits should I just do 5x10seconds. OG kinda confused me