Rope work (1/4)
2-4 rounds, rest as needed between:

1) 5-10 Seated feet lock video or Jump to feet lock 
2) 5-10 Toes to Rope video
3) 7+7 Single Arm Ring Row
4) 10-20 Single Leg V-Up video

RPE 3 to 4

Practice to master the foot lock and to be confident to use it.