Deadlift and strict HSPU + Hard metcon

Holding the barbell usually in the snatch grip fully extended above your head you proceed to go down into a full squat whilst holding the barbell in the above head position.

Holding dumbells or a barbell on your back you have your lead foot planted but slightly bent. Your back foot should be on your toes with the correct split distance. Keeping your chest up your lead leg will bend keeping the weight through this leg your back knee will go to the ground and you will press out of the bottom keeping the weight distributed evenly in your front foot to return to your starting position for 1 rep completed.

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.

Is performed in an handstand position against the wall, go down to the floor or pad where your head touches and push back up using only your arms.

In the snatch, the lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.

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

Same as the clean and the power jerk but you can also split jerk.