ROP Heavy VI (5x5)

28kg C&P + Pull Ladders
5 eleven-minute ladders (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 19+: A small goal achieved but very exhausting. This is a sign to have a back-off week, which may consist of light TGUs, Goblet Squats, and Eischens Yoga.)

5-min rest.

28kg Swings x 20 on the minute x 5
(RPE 18+: A "gut" feeling on the first round told me to take it easy. There is plenty of time to do pulls after my back-off week when I plan to revisit Light, Medium, and Heavy TGUs, Swings, and Snatches.)

Cool Down:
Cold-Hot-Cold contrast shower.