Pull Day – 3 Rounds

False grip helps on rings; overhand on bar

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Hands staggered — one in front, one behind on the bar

Start with chin over bar

Set rings at waist height — adjust to control difficulty

Start from a full dead hang — arms completely straight

Body in a straight plank — do not let hips sag

Neutral grip — palms face each other throughout

Jump or step to chin-over-bar position

Body in a straight plank — do not let hips sag

Body in a straight plank — do not let hips sag

Pull rings toward ears/temples, not the mouth

Body in a straight plank — do not let hips sag

Neutral grip — palms face each other throughout