Mixed EMOM

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.

climb the rope only using arms

climb to the top of the rope using both legs and arms

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.

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.

Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.

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.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.