Rope climb efficiency
1. 2 x 1 Jump on the rope + 5" hang
2. 1-3 rope pull up (opt. : feet supported )
3. 2-4 leg raises on rope
4. 1-2 seated hooking practice
5. 3 x 1 jump on rope + hook + stand

Optional:
3 rounds for quality of:
12 Feet Elevated Ring Rows
Wall Facing Handstand Hold, 30 secs