ROP-ES Heavy 3 (24kg: 5x5)

Rite of Passage with Easy Strength (60% 1RM):
24kg Clean & Press + Pull Ladders
5 ten and a half-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 8: Less volume and effort than three weeks ago.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, less density and effort than three weeks ago.)