Had a hell of a day today. In the morning, I went to work out with a buddy of mine, and we spent the morning doing almost nothing but strength (with an occasional break to go throw some triples on trampoline)
We spent a lot of this time in a spotting belt on rings. I came up with a strength sequence that we took turns doing: Cross, victorian, backward roll to cross, press to maltese, lift to planche, press to inverted cross. My shoulders were dead by the time I was done.
After about a half hour break, I want back into the gym and spent another two hours or so doing strength (mostly arms and shoulders) and stretching (my left-leg split is getting really close to being all the way down)