Warm up:
2 Rounds
10 Long lunges 
10 Dislocates
10 Ring rows
10 Triple unders.. Yes TRIPLE


Strength:
Front squat 82% 5 x 5
Weighted Pullups 
5 With 50lb 2 sets 
5 With 55lb 1 set


METCON:

“4 Wise Men”

5 Rounds

3 Muscle ups

6 Knees to Elbows 

9 Handstand Push ups/ Hands 3 Inches off the ground

12 Pistols each leg

Time: 14:56
Thanks Crossfit New England for this WOD.


30 Minutes later.
30 Seconds flutter kicks
30 Seconds plank hold
30 Seconds bridge
then repeat