ROP-ES Medium 4 (28kg: 5x4)

Rite of Passage with Easy Strength (70% 1RM):
28kg Clean & Press + Pull Ladders
5 eight and a half-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 5+: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 10.
(RPE 7: Same volume and effort as last week.)