ROP Light 4 (28kg: 5x3)

28kg Clean & Press + Pull Ladders
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow pull-ups
3 Chin-ups
(RPE 6: More volume, more effort.)

28kg Snatch x 5/5 on the minute x 9.
(RPE 7+: More volume, more effort.)