ROP Heavy (5 nine-minute Ladders / 4 Rungs)

28kg C&P + Pull Ladders
5 nine-minute ladders with 4 Rungs.
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 19)
5-min rest.
28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.