ROP Medium 11 (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 7: Same volume, more effort than last month.)

28kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 7: Less volume, more effort than last month.)