2 position box jump bridge broad jump 3 position burpee handstand push up air squat hollow rock balance jumping lunge knees to elbows behind the neck l hang l sit lunge bodyweight muscle up clean narrow grip pistol close grip plank pull up deadlift push up sit up dip row toes to bar full underhand grip v up halting wide grip hang heaving high high elbow high pull hip jerk lift off mid level catch muscle overhead power press pressing pull push rack recovery snatch split squat tall transition