Heavy cleans and skills

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.

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

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.

A movement where you jump with both feet and land on a box at a specific height controlling the landing.

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

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