ROP Medium Day
10 min SJ, 5 min (pump, fwsq, Halo), 5 min Arm Bar, 16, 24, 32, L/R Approx 30 sec under each bell
C&P 24kg 5(4,3,3,3,3) + 5 PU, no rest between rungs for first 4 ladders, Last ladder Dead cleans each side beginning of each rung.
11 min Swg, all 1 handed 24kg, Left then right: (10,10,10,10) (10,10, 5, 5) (10, 10) (10, 10), (10, 10, 5, 5) (5, 5, 5, 5,) (10,10) (5, 5)
Grip Training: Sledge Rotations l/r 2(5), lever ups l/r 2(5), reverse lever up l/r 2(5)
COC T 5 l/r, #1.5 3(3 l/r), #1 (5 l/r), T (10 l/r)