Squat cleans, Gymnastics E3MOM + team finisher

Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.

Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.

Same as the clean and the power jerk but you can also split jerk.

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.

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.

On the low rings taking the rings and using the false grip you will go under the rings with your feet flat on the ground. Pulling the rings towards your chest and closing the gap to your hips slightly jumping off the ground and sitting up forward really fast and catching the rings in a full arms bent position in the starting position on the ring dip.

Placing a box under the pull up bar. Holding onto the bar you need to be able to fully straighten out your arms keeping your feet on the box you should be in a 1/2 - 1/4 squat. Complete a gymnastics kip keeping your feet on the box and in your squat, on the way back through the kip you are going to jump up into the air towards the pull-up bar. Throwing you head and body over the bar and snapping both elbows on top of the bar at the same time into that dip pos. Dip out to full lockout for 1 rep completed. ition

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.

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.