Pull Day – Muscle-Ups & 21s Chins

Start from a full dead hang — arms completely straight

False grip from the start — wrists over rings

Hold L-sit throughout — legs must stay parallel to floor

Set rings at waist height — adjust to control difficulty

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Start from a full dead hang — arms completely straight

Body in a straight plank — do not let hips sag

Start from a full dead hang — arms completely straight

Set rings at waist height — adjust to control difficulty

Underhand grip, hands roughly shoulder-width

Pull rings toward ears/temples, not the mouth

Start from a full dead hang — arms completely straight