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.
Burpee over the rower
complete a burpee chest to the floor. stand up and jump side ways over the long back part of the rower.
legless rope climbs
climb the rope only using arms
rope climb
climb to the top of the rope using both legs and arms
sandbag cleans
The sandbag clean is an adaption of the Olympic lifting movement – the clean – to be done with a sandbag that consists of pulling a weight from the ground, with power and speed, transitioning into a semi-squatted position to catch the rising weight, and completing by standing with the weight resting at shoulder height.
Snatch
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.
Single arm hang clean + jerk
Dumbell in 1 hand hinge down keeping the back straight, dumbell between your legs using your legs and hips jump the weight up to the front rack position on your shoulder. Stand up dip and push jerk the dumbell above your head in 1 motion and lock the elbow out for 1 rep completed.
Ring dips
Holding onto the rings keeping them close to the body bend at the arm to 90 degrees and push back up to lockout. Keep your legs in the air throughout.
D-ball cleans (to shoulder or over shoulder)
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.
