Pull Day – 3 Rounds (D)

Start from a full dead hang — arms completely straight

Wide grip to start

Start from a full dead hang — arms completely straight

Feet on a bench or bar — body parallel to ground

Underhand grip, hands roughly shoulder-width

Build up gradually — start with 5–10 second holds

Start in ring support position (like top of dip)

Start from a full dead hang — arms completely straight

Body in a straight plank — do not let hips sag

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

Set rings at waist height — adjust to control difficulty

Neutral grip — palms face each other throughout

Legs parallel to ground

Lean back to create a curl angle — not a full row

Start from a full dead hang — arms completely straight

Feet on a bench or bar — body parallel to ground

Start with chin over bar

Lower over 5+ seconds

Underhand grip, hands roughly shoulder-width