Level-off: Mixed Presses, Swings & Squats

Mobility, stretch, and warm-up:
Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel.

3 five-minute Ladders with 3 Rungs
Ladder 1 - 24kg BUP
Ladder 2 - 28kg C&P
Ladder 3 - Double 24kg MP

Pull ladder/rung type + 8kg:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 17)

Double 24kg Swings x 10 + 3 Front Squats on the minute x 3
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.