A Pull-up

The most awesome lift ever

Low bar back squat. Squat down to hip crease below kneecaps, and lift the weight back up to standing.

Swing the rope twice under your feet per jump.

A squat performed with a bar or other weight implement resting on the front of the shoulders (the rack position). The front squat is applied in squat cleans, is the driving force behind thrusters, and is a more quad-dominant variation of the squat (compared to high bar and low bar back squats) due to a more open hip at the bottom (when the hip crease breaks parallel with the knee cap).

Box Jump to a 24 inch box

no dip/drive just press from static position

Standard Bench Press with grip placed shoulder width apart.

touching your toes to the bar you're hanging from

Snatch

Setup: With a barbell. From the front rack position, hands grip the bar just outside the shoulders or wider, elbows slightly in front of the bar. Movement: Dip slightly, maintaining an upright torso position, then quickly drive upwards to generate momentum. As you reach full extension of the legs and hips launch the barbell vertically off the torso while pulling head back to allow bar to keep moving in as vertical a path as possible. The body should be airborn here. Punch the body down under the bar into a partial squat so the arms are extended at the landing. Stand up and show the world what you just lifted! Movement is finished when arms and legs are fully extended and control of the weight overhead is shown.

Box Jump to a modified height.

Sit-up

Weighted Pull-up

Holding dumbbells or barbell overhead with straight arms, do Walking Lunges.

dead hang pull-ups

With a weighted ball hold over your head (preferably one that will not bounce (sand)) and slam on the ground as you come down into a squat. Grab the ball and complete the squat by standing up. Put the ball over your head again and repeat.

Burpee into a pull-up

aka One Legged Sqaut

Perform a clean using a medicine ball

Complete a standard Burpee followed immediately by a box jump

From flat on the back, to standing with a weight pressed over head in one hand, and back down again.