ROP Medium 5 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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 6: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume and effort as three weeks ago.)

Variety 5A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)

ROP Light 5 (24kg: 5x3)

24kg Clean & Press + Pull Ladders.
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4: Same volume, less effort than three weeks ago.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: Same volume and effort as three weeks ago.)

DL Singles with ES (Weeks 3 & 4)

For this next two-week block I'll be applying the dead-lift program on page #99 from the book "Easy Strength". A variation of Justa's Singles with slight modifications to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a 32kg kettlebell clean & press 1L/1R, and after all sets are finished, 24kg TGUs of 1/1 x 2 and 40 reps of swings.
Today I did 3 sets of one rep x 280lbs, which is about 80% of my 1RM with two to three minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (290lbs / 83% 1RM) for the dead-lift and continue pressing the 32kg (80% 1RM) for 2/3 of the sets and the 36kg (90% 1RM) for 1/3 of the sets.

ROP Heavy 4 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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+: Same volume, less effort than last week.)

24kg Swing x 22 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 9: More volume, density, and effort than last week.)

Variety 4B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: More volume, same effort as last week.)

ROP Medium 4 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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 6: Same volume, less effort than last week.)

24kg Swing x 20 on the minute x 10.
(RPE 6: Same volume, less effort than last week.)

Variety 4A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume, less effort than last week.)

ROP Light 4 (24kg: 5x3)

24kg Clean & Press + Pull Ladders.
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: Same volume and effort as last week.)

24kg Alternating L/R Snatch x 11 on the minute x 10.
(RPE 5+: More volume and effort than last week.)

ROP Heavy 3 (24kg: 5x5)

24kg Clean & Press + Pull Ladders
5 eleven-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 9: Same volume, more effort than three weeks ago. Pull-ups were tough on the last two rungs of the last two ladders.)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

Variety 3B

Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)

ROP Medium 3 (24kg: 5x4)

24kg Clean & Press + Pull Ladders
5 seven-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 6+: Same volume and effort as three weeks ago.)

24kg Swing x 20 on the minute x 10.
(RPE 6+: More volume and effort than three weeks ago.)

Variety 3A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 4: Same volume and effort as three weeks ago.)

ROP Light 3 (24kg: 5x3)

24kg Clean & Press + Pull Ladders.
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 10 on the minute x 10.
(RPE 5: Same volume and effort as three weeks ago.)