ROP Medium 4 (28kg: 5x4)

28kg Clean & Press + Pull Ladders
5 eight-minute ladders with 4 rungs (5 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: More volume, more effort.)

28kg Swing x 20 on the minute x 9.
(RPE 8: More volume, more effort.)