A. Rope climb technique/strength – 10-15 ascents OR 15-20 rope pulls from the ground.
B. 3 rounds of: 8-12 reps (3-5 sec holds) of the ring support or ring push-up support. Focus on hitting perfect form for the 3-5 seconds of each rep.
C. 3×5 (per side) single arm overhead squat using a DB or KB. If your mobility is good and you want a real challenge, try two weights rather than one.
D. 3xME L-hang or tuck hang on the bar or rings.