As Many Rounds As Possible for 20 Minutes:
2 Rope Climbs (15′)
20 Kettlebell Swings (53#/35#)
The two keys to a rope climb; strong pull-ups and a foot lock. The rest is technique.
A ring row can be an effective way to build pulling strength, improved pull-ups as well as overall core strength. Make them harder by varying the body angle by raising the feet to a supine position. Don’t sag in the midline.