“Sorry, we use freedom units here”

5 MIN CARDIO!!!

Lift: 10 min to est 1rm clean (3 Working sets)

Cycle Wod: 4 rounds/10 min cap
3 clean +5-10#
5 muscle ups / pull-ups complex
50 double unders

Wod: For time
500M Ski Erg
500M Row
50 Cals Assault Bike