ROP Medium II (5 five-minute Ladders / 3 Rungs)

28kg C&P + Pull Ladders
5 five-minute ladders with 3 Rungs.
Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 18)
5-min rest.
28kg Swings x 20 on the minute x 7
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.