Mood is Mellow

SKILL – Kipping/Pullups

STRENGTH – Bench Press 5 sets of 3 reps

Work at 80% of your 1 rep max.

METCON – 3 Rounds (4:00 work/1:00 rest)

10 Pullups

20 Wall Balls

30 Box Jumps

Level 1 – chest to bar pull-ups, Wall ball 30/20, box jump 24/20

Level 2 – pull-ups, Wall Ball 20/14, box jump 24/20

Level 3 – scaled pull-ups, Wall Ball 14/10, box step up 20/17

Level 4 – ring rows, Wall ball 10/6, box step ups