ROP Heavy 4 (28kg: 5x5)

28kg Clean & Press + Pull Ladders
5 twelve-minute ladders with 5 rungs (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 9+: More volume, more effort. I will be back here again with the same weight.)

28kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 7+: Less volume, less effort.)

Monday is back to 'Power to the People' Week 5