How to get better at legless rope climbs

You want to get better at pull-ups, muscle ups, and especially rope climbs - but right now you are so far from good at them that even practicing too often makes you too sore to make any progress. Or, maybe you are already good at vertical pulling and in order to get much better you would need to do so much that it would limit your other training options. Think again. These exercises are a good way to get your vertical pulling in with easy modifications that won't leave you sore AF.