ROP/ES Medium 12.6

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

32kg Alternating TGU x 2/2.

Clean & Press (70+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 32kg C&P + 1/1 Front SQ + 1 Chin-up
2/2 28kg C&P + 1/1 Front SQ + 2 Pull-ups
3/3 28kg C&P + 1/1 Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 5+: More volume and effort than three weeks ago.)

28kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right
(RPE 6: Same volume, less effort than three weeks ago.)