Pull Day – 2 Rounds x2

Start from a full dead hang — arms completely straight

Wide grip to start

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

Arms straight and locked — elbows do not bend

Hands 15–20cm apart, overhand grip

Jump or step to chin-over-bar position

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Neutral grip — palms face each other throughout

Supinated grip on bar

Body in a straight plank — do not let hips sag

Assist with the opposite arm via wrist hold or towel initially