ROP/ES Medium 4.83

Rite of Passage with Easy Strength (80%, 70%, & 60% 1RM):

28kg Alternating TGU x 2/2.

Kettlebell Clean & Press, Squats + Pull-up Ladders:
3 nine-minute ladders with 3 rungs (3 x 2,3,4).
32kg C&P x 2/2 + Double 24kg Front SQ x 1
28kg C&P x 3/3 + Double 24kg Front SQ x 1
24kg C&P x 4/4 + Double 24kg Front SQ x 1
Repeat ladder three times.

BW Pull Rung type:
2 Pull-ups
3 Chin-ups
4 Narrow pull-ups
(RPE 6. Same volume and effort as three days ago.)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, more effort than three days ago.)