ROP Heavy III (2x5 + 3x4)

28kg C&P + Pull Ladders
5 ten-minute ladders (2 x 1,2,3,4,5; 3 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Chin-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19: To the limit.)

3-min rest.

28kg Swings x 20 on the minute x 6
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.