Carl and Evan!

Warm up and Mobility

One Legged Squat/ Ring Muscle Up
1-3 RNFT
1-2 Ring Strict Muscle
8 x Weighted Pistols
2-6 x Kipping Ring Muscle Ups
14 x Pistols

1-2 Muscle Up Tranistions
8 x Pistols w/o assistance
2-6 x Hip Pulls or MU Attempts
14 x Assited Pistols

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.

20 Alt. Pistols
5 Burpee Ring Muscle Ups