Muscle-ups - A powerful pull-up transitioning into a dip on a bar or rings. Aim for maximum clean reps within the time.
Handstand Push-ups - Against a wall or freestanding, lower your head towards the floor and push back up. Focus on controlled movement.
Front Lever Tuck Hold - Hang from a bar, pull your knees to your chest, and raise your body until it's parallel to the floor. Hold the tuck.
Planche Lean - From a push-up position, lean forward as far as possible with straight arms, protracting your scapula. Hold the position.
Archer Pull-ups - Perform a pull-up, shifting your weight to one side while keeping the other arm straight. Alternate sides with each rep.
One-Arm Push-up Negatives - Get into a one-arm push-up position and lower your body as slowly as possible. Push back up with two arms and repeat on the other side.
L-Sit Hold - On parallettes or the floor, support your body with straight arms and hold your legs straight out, parallel to the floor.
