PUSH/PULL power clean

Taking the low rings with 2 hands, one hand on each ring. You will keep your body in a hollow position wuth your hips the same height as your torso. And your feet on the ground, you then proceed to pull the rings towards your chest maintaining the hollow position then return back to the start position with full locked out arms for 1 rep completed.

Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.

Taking the barbell with your clean grip (shoulder width) keeping the bar resting on your shoulders whilst keeping the bar in your full grip. Lock out your knees so you cant dip and brace your core. Press the barbell overhead just with your arms and try not to bend at your back too much. Fully locking out your elbows for 1 rep completed.

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

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

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

Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.