Prep work 2-3 rounds
- Muscle up from the knees (false grip) /feet supported strict muscle up
- Ring dip with kip (banded if needed)
- Ring swings with kip

Ring muscle up
1. Banded hip to rings (false grip)
2. Banded muscle up (false grip)
3. Low rings muscle up (aim to lift feet off the ground at turn over)
4. Small kip false grip muscle up
5. Muscle up

Pistol squat prep work 2 rounds
- 20 sec/ side Ankle stretch with bench
- 20 sec/ sideAnkle stretch with rubberband
- 6+6 ATG split squat
- 6+6 Touch down squat

• Pistol squat & progressions
1. Pistol squat sit on rubbed band (heel elevated if needed)
2. Pistol squat on plates
3. Pistol squat