Advanced
Muscle up with grip change
Biceps - Triceps - Lats - Lower chest

- You start in a supine pull-up position.
- As you pass the bar, release your hands and switch to a pronated grip, so that the second part of the muscle up is a bar dip with a pronated grip.
You may also like

Muscle up to front lever
Advanced
Biceps ∙ Triceps ∙ Abs ∙ Lats ∙ LowerChest

One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques

Archer dips on rings
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid

Tornado 360
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats

L sit raises on dip bar
Intermediate
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest

Isometric impossible dip
Intermediate
Triceps ∙ LowerChest ∙ Abs