Front squat with handstand

Complete a chest to floor burpee facing the barbell. Jump up out of the burpee and then with two feet jump over the barbell or step if you can't jump.

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.

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.

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

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.

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

If you dont quite have strict HSPU yet this is a good drill to gain that strength. With your feet on the box push your hips into the air directly upwards trying to create a right angle with your body. Hands placed shoulder width slightly turned out slowly going down to the floor with the middle part of the top of your head and press out to full lockout driving back towards the box and pushing your head towards the box through (the window) for 1 rep completed.

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.

Walk on your hands keeping your arms locked out.

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.

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.