ROP Medium (5-I)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort.)

3 minutes rest.

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. The C&P + Pull Ladders and the short rest were a major factor.)

Cool Down:
Cold-Hot-Cold contrast shower.