ROP Medium IV (2x4 + 3x3)

28kg C&P + Pull Ladders
5 six-minute ladders (2 x 1,2,3,4; 3 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.