ROP Heavy IV (3x5 + 2x4)

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

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 19+: Next week the ladders are going to be eleven minutes).

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18: Very drained after the grinds).

Cool Down:
Cold-Hot-Cold contrast shower.