ROP Medium 9 (28kg: 3x4+1x2)

28kg Clean & Press + Pull Ladders
3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:
(3 x 1,2,3,4) + (1 x 1,2).

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.)

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.)