Settling in on ROP

First, I warmed up with the Tibetan 5 @ 5

This was my 2nd Heavy Day at 24kg, 4 Rungs
My goal was to do all5 ladders of 4 rung in the morning.
I did it but it took 38 minutes. Thats plenty of recovery time.
I think the 4th ladder was the hardest.

On swings I did 30 sec ON, 30 sec. off.
32 kg x 3
24 kg x 4
Almost exactly 20 swings per 30 seconds.