Carl and Evan!
Warm up and Mobility
One Legged Squat/ Ring Muscle Up
(Advanced)
1-3 RNFT
1-2 Ring Strict Muscle
8 x Weighted Pistols
2-6 x Kipping Ring Muscle Ups
14 x Pistols
(Intermediate)
1-2 Muscle Up Tranistions
8 x Pistols w/o assistance
2-6 x Hip Pulls or MU Attempts
14 x Assited Pistols
(Beginner)
2-6 x False Grip Ring Rows + Floor Kips
8 x Box Pistols
*These rep schemes are not set in stone. Mix and match the levels work to fit your needs. Do Not overdo this.
“AC DC”
AMRAP 12
20 Alt. Pistols
5 Burpee Ring Muscle Ups