Front squat + Handstand

Using a clean-width grip, clean the barbell into a rack position. Keeping your back straight, sit into the bottom position of a squat. Press the barbell into the overhead position by locking your elbows securely, moving your head out of the way, and squeezing your shoulder blades aggressively. Hold this position for a few seconds before returning to your rack position.

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended 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.

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.

Taking the dumbell to your shoulder then in one motion snap the weight up to lockout jumping under the weight then stand up for 1 rep completed.

Walk on your hands keeping your arms locked out.

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.