Team WOD 'what reps can you get'

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.

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.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

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

American Kettlebell Swings. Taking the kettlebell in 2 hands pulling it between your legs and hinging your hips back you will extend at the hips and swing the kettlebell up towards you chest, you will then pull the kettlebell up towards your head turning the head of the KB upwards and extending above your head to full lockout for 1 rep completed.

Choose two dumbbells with the same weight. Place the dumbbells on the ground in front of you so that the handles are set up lengthwise. Bend forward and reach down to grab the dumbbells with a neutral grip. Kick your legs back, lower your chest to the ground between the dumbbells. Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head. Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended.

The thruster starts with the barbell, dumbell or kettlebell at the shoulders keeping the elbows high you squat down to full depth keeping the weight at your shoulders often actually leaning on your shoulders. Then out of the bottom of the squat you will extending up and push the weight overhead in one fluid motion without jerking the weight or rebending at the knee for 1 rep completed.

jump with two feet onto a box and off the other side of the box turn round and come back over the box.