ROP Heavy II (5 ten-minute ladders / 4+ rungs)

28kg C&P + Pull Ladders
1 ten-minute ladder with 5 rungs and 4 ten-minute ladders with 4 rungs.
BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: Even with the extra minute for rest between ladders, the extra rung was much tougher than I thought!)
5-min rest.
28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.