ROP Heavy 12 (32kg: 5x4)

32kg Clean & Press + Pull Ladders
5 thirteen-minute ladders with 4 rungs (5 x 1,2,4,5).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 9+: More volume and effort than last week. The last repetition of the last rung of the last ladder on both sides were side-presses.)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 8+: More volume, same effort as last week.)