ROP Medium 10 (28kg: 4x4)

28kg Clean & Press + Pull Ladders
4 eight-minute ladders with 4 rungs:
(4 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+: More volume and 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.)