Pull Day – 3 Rounds (Green)

Start from a full dead hang — arms completely straight

False grip from the start — wrists over rings

Start with chin over bar

Underhand grip, hands roughly shoulder-width

Start in dead hang — pull to front lever position

Pull rings toward ears/temples, not the mouth

Start from a full dead hang — arms completely straight

Arms fully straight — do not shrug

Underhand grip, hands roughly shoulder-width

Set rings at waist height — adjust to control difficulty

Body in a straight plank — do not let hips sag

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Wide grip to start

Arms stay completely straight throughout

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Neutral grip — palms face each other throughout

Set rings at waist height — adjust to control difficulty

Arms stay completely straight throughout

Arms straight and locked — elbows do not bend