Breathe clean and swing

Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.