ROP Heavy V (4x5 + 1x4)

28kg C&P + Pull Ladders
5 eleven-minute ladders (4 x 1,2,3,4,5; 1 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 18+: The extra minute on the ladder helped immensely).

5-min rest.

28kg Swings x 20 on the minute x 11
(RPE 18).

Cool Down:
Cold-Hot-Cold contrast shower.