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

1) 5-10 Seated feet lock/Jump to feet lock and one ascent video
2) L-Sit, max hold. Parallettes.
3) 3-6 Rope Pull-Up (or feet on the ground rope climb) video
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.