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.
Burpee to target
Complete a chest to floor burpee jump up and jump to touch the bar or target on the wall etc.
ring muscle ups
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.
Single arm DB snatch
Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.
Burpee box jump overs
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.
DB box step overs
Holding two dumbbells step up on one leg bring your other leg up to the top of the box and then step down the other side. Repeat the process stepping up on the other leg first.
