-3x max chin above bar hold. rest 90s between attempts. Scale with band so hold is at least 10s. Use forearms to keep bar in the middle of the palms and practice false grip
-3x max handstand hold. rest 90s between attempts. Scale wall facing or box facing so initial hold is at least 15s
-3x max ring dips. rest 90s between attempts Scale ring dips so first attempt is 10 or more reps
-3x max legless rope climbs rest 90s between attempts
-3x max pushups. Rest 90s between attempts. Scale pushups so first attempt is 10 or more reps
-3x max ring rows Rest 90s between attempts. Scale so first attempt is 10 or more reps
-3x max effort planks. Stay in hollow body by pulling belly button to spine. If your body sags or your hips rise then the rep is done. You can go from elbows or palms according to ability. Keep shoulders away from ears by attempting to put your scapulae in your pants pockets.
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb