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.
rope climb
climb to the top of the rope using both legs and arms
Double unders
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.
Deadlift
Your feet should be spaced hip-width apart with your grip just outside your legs. Use an overhand grip. Your back should be flat—neutral spine—from start to finish. Your shoulders should be back and down. The bar should remain in contact with your legs for the entire range of motion.
