ROP Heavy 3 (28kg: 6x4)

28kg Clean & Press + Pull Ladders
6 nine-minute ladders (6 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 8+)

28kg Swing x 20 on the minute x 11.
(RPE 8+)