ROP/ES Medium 11.6

Rite of Passage with Easy Strength (70% 1RM):

32kg Alternating TGU x 2/2.

28kg Clean & Press (70%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1/1 Front SQ + 1 Chin-up
2/2 C&P + 1/1 Front SQ + 2 Pull-ups
3/3 C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5: Same volume, less effort than last week.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume and effort as last week.)