Skill

Rope climb tech:

foot clamping drills, rope on lower pull up bar drills

15min EMOM:

1st min 1-3 rope climbs
2nd min 5-10 strict TTB
3rd min 6-12 tempo press ups

Skill:

Beginner

rope pull ups, strict L raises or V sit lift drill, tempo knee press ups or bar

** Intermediate**

rope climbs or lower rep legless, lower rep strict TTB or L raises or high as poss, tempo press ups or parrallette or ring

** Advanced**

2for1s legless or weighted, tempo ring press ups or weighted"