RoP Medium

24kg

CP
5x(1,2)

SW
5 min
80 reps

PU and OHH at park

RoP Light

24kg

CP
5x1

HP
5 min
40 reps

PU and OHH at park

RoP Heavy Day

24kg

CP
5x(1,2,3)

HP
5 min
40 reps

RoP Medium Day

24kg

CP
5x(1,2)

SW
5 min
75 reps

PU and OHH at park.

RoP Light Day

I've had a really hard time motivating myself to keep going with the PttP style workout (hardly been to the gym at all over the last several months, progress is stagnant), so I'm shifting gears to the RoP workout.

24kg

CP
5x1

HP
5 min
50 reps

PU and OHH at park.

2

DL
305x5
275x5

MP
125x5
115x5

OAPU
-100x1
-120x2

OHH
BW

Burpees
5 min

1

DL
300x5
275x5

MP
120x5
115x5

OAPU
-100x2
-120x4

OHH
BW, alternating hands for 3-5 sec.