EMOM 3 ways

complete a burpee chest to the floor. stand up and jump side ways over the long back part of the rower.

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.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.

Bending down picking up the ball with two hands. Lift the ball to your knees push through the floor with your legs and extend the hips and pull the ball up to your shoulder or straight over your shoulder.

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.