Next week is a back-off. So, I took my ROP scheme a couple notches higher, but added more rest :)
24kg, 32kg, C&Ps, BUPs, + Pull Ladders
5 Ladders, 11 minutes each
5 Rungs
24kg C&Ps on Rungs 2 & 5
24kg BUPs on Rungs 1 & 3
32kg C&Ps on Rung 4
Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups
5-minute rest
32kg Swings x 20 on the minute x 5
(Forearms were smoked!)
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