ROP Medium 6 (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 last week.)

24kg Swing x 22 on the minute x 10.
(RPE 7: More volume, density, and effort than last week.)