Pull Day – 3 Rounds (C)

Start from a full dead hang — arms completely straight

False grip from the start — wrists over rings

Wide grip to start

Start inverted — body above rings

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Body in a straight plank — do not let hips sag

Hands touching or within 5cm

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

Start from a full dead hang — arms completely straight

Jump or step to chin-over-bar position

Body in a straight plank — do not let hips sag

Wrist goes over the ring — ring contacts at the wrist crease

Start from a full dead hang — arms completely straight

Neutral grip — palms face each other throughout

Underhand grip, hands roughly shoulder-width