ROP Light IV (2x3 + 3x2)

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

Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 16)

5-min rest.

28kg Snatch x 5L&R on the minute x 10
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.