ROP Light (5 three-minute Ladders / 2 Rungs)

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

28kg C&P + Pull Ladders
5 three-minute ladders
2 Rungs
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(RPE 15)
5-min rest.
28kg Snatches x 5L&R on the minute x 7
(RPE 16)

Cool Down:
Cold-Hot-Cold contrast shower.